For most healthy people, health benefits to the heart, lungs and circulation can be gained from moderate-to-vigorous aerobic activity for at least 30 minutes on most days of the week at 50-75 percent of your maximum heart rate (see bottom of handout to evaluate these numbers specifically for yourself). 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.
How physical activity can help condition your body:
- Some activities improve flexibility, some build muscular strength and some increase endurance.
- Some forms of continuous activities involve using the large muscles in your arms or legs. These are called endurance or aerobic exercises. They help the heart by making it work more efficiently during exercise and at rest.
- Brisk walking, jumping rope, jogging, bicycling, cross-country skiing and dancing are examples of aerobic activities that increase endurance.
Other benefits of physical activity:
- Physical activity builds healthy bones, muscles and joints, and reduces the risk of colon cancer. Millions of Americans suffer from illnesses that can be prevented or improved through regular physical activity.
- Physical activity also helps psychologically. It reduces feelings of depression and anxiety, improves mood and promotes a sense of well-being.
- The 1996 Surgeon General's Report on Physical Activity also suggests that active people have a lower risk for stroke.
Moderate-intensity activities are:
- Walking for pleasure, gardening and yard work
- Housework, dancing and prescribed home exercise
- Recreational activities such as tennis, racquetball, soccer, basketball and touch football
- Even moderate-intensity activities, when performed daily, can have some long-term health benefits. They help lower the risk of cardiovascular diseases.
If you don’t feel you have time to exercise, try including some of these activities in your daily life:
- Use the stairs, up and down, instead of the elevator. Start with one flight of stairs and gradually build up to more.
- Sweep the floor, wash windows or vacuum the carpet briskly.
- Take your children to the park and play with them. Don’t sit on the bench and watch.
- Write physical activity “appointments” into your daily planner or computer schedule.
- Take a walk after dinner instead of watching TV.
- Park a few blocks from the office or store and walk the rest of the way.
- Take an activity break. Get up, stretch and walk around.
- Hide your remote control and get up to change channels on your TV.
Here is a listing of moderate activities and the number of calories you burn per hour (based on a person weighing 175 pounds).
Walking 20 min/mile - 276
Walking 17 min/mile - 317
Walking 15 min/mile - 418
Golf, pulling/carrying clubs (no cart!) - 359
Volleyball, social playing - 376
Bicycling 10-11 mph - 501
Yard work, mowing, raking, hoeing - 376
Active dancing (not counting rest periods) - 459
Running, 12 min/mile - 727
Swimming, easy pace - 334
Start with minimal intensity and work your way up as you become more physically fit. Any physical activity or exercise beyond what you are currently doing is helpful to your body.
To find your Target or Training Heart Rate, use this equation:
220 – Age = Maximum Heart Rate
Maximum Heart Rate – Resting Heart Rate x Intensity Resting Heart Rate = Target or Training Heart Rate
Intensity Index:
Beginner or low fitness level 50-60%
Average fitness level 60-70%
High fitness level 75-85%
Be Safe!
Always drink a lot of water before, during and after you exercise. Wear loose fitting clothing and never wear plastic or rubberized clothing because it prevents evaporation of sweat and traps heat. Stretch before and after your exercise session. Be creative and do what you love!
Information from websites of Wellsource and American Heart Association