Importance Of Physical Activity

For health benefits to the heart, lungs and circulation, perform any moderate-to-vigorous-intensity aerobic activity for at least 30 minutes on most days of the week at 50-85 percent of your maximum heart rate. You can accumulate 30 minutes in 10 or 15 minute sessions. What's important is to include physical activity as part of a regular routine.

These activities are especially beneficial when done regularly:

  • brisk walking, hiking, stair-climbing, aerobic exercise
  • jogging, running, bicycling, rowing and swimming
  • activities such as soccer and basketball that include continuous running

The training effects of such activities are most apparent at exercise intensities that exceed 50 percent of a person's exercise capacity (maximum heart rate). If you're physically active regularly for longer periods or at greater intensity, you're likely to benefit more. But don't overdo it. Too much exercise can give you sore muscles and increase the risk of injury.

What about moderate-intensity activities?

Even moderate-intensity activities, when performed daily, can have some long-term health benefits. They help lower the risk of cardiovascular diseases. Here are some examples:

  • walking for pleasure, gardening and yard work
  • housework, dancing and prescribed home exercise
  • recreational activities such as tennis, racquetball, soccer, basketball and touch football

For more examples of moderate and vigorous activity, check out the chart available from the Centers for Disease Control.

MyStart! Online
Join MyStart! Online and become part of the movement. It's free and you get access to our fitness tool, newsletters and more. Join Now.