Re: activity level moderate or vigorous?
There is no set speed that denotes intensity. I run now at a pace I would have been ashamed of when running was my core activity, because I am a lot heavier. The intensity is the same, heart rate around age related max for full 5 miles, as before, but I am slower.
Intensity is personal, it can be measured comparing your heart rate to age and resting pulse rate, then factoring in fitness level through VO2 max and a whole host of other stuff.
Or you can use perceived intensity level. Basically how it feels to you. If you feel ready to die and can only keep an activity up for a few seconds or a minute, thats very high, even if the activity is only climbing the stairs.
If you are comfortable but working at a level where you can really feel it, that's moderate.
If you are able to have a nice chat, do some knitting and flip pancakes, like Mo Farah would doing a training run with me practiacally dying, thats low intensity.
'If you think you can, or if you think you can't, you're probably right.' Henry Ford