My WebMD Sign In

Please enter email address

Enter your password

Keep me signed in on this computer

Show more Information

If you select "Keep me signed in on this computer", every time you visit WebMD.com you won't have to type your email address and password. This means that a cookie will stay on your computer even when you exit or close your browser which may reduce your levels of privacy and security. You should never select this option if you're using a publicly accessible computer, or if you're sharing a computer with others. Even if you select this option there are some features of our site that still require you to log in for privacy reasons.

Forget your password? Having trouble signing in?

Why should I
sign up for WebMD?

With a WebMD Account you can:

Track your way to weight loss success
Manage your family's vaccinations
Join the conversation

See more benefits Sign Up

Why WebMD?

My WebMD

Show Menu

Facebook Twitter Pinterest

WebMD Home

A to Z Guides

Email a Friend

Print Article

Exercise and Physical Activity Ideas

Font Size

Topic Overview

Aerobic activity raises your heart rate and keeps it up for a while. This increases the amount of oxygen delivered to your heart and muscles. Over time, this kind of activity benefits your heart, your muscles, your mood and self-esteem, and your amount of energy. It can lower your blood pressure, cholesterol, blood sugar, body fat, anxiety and depression, and fatigue.

Finding the right activity

Experts say to do regular moderate activity and/or vigorous-intensity activity.

Here are some ideas for both types of activities. You can boost many of the moderate activities in the left column to a vigorous level by doing them faster or harder.¹

Moderate intensity

Vigorous intensity

General exercise:

Brisk walking
Light to moderate calisthenics (for example, home exercises, back exercises, getting up and down from the floor)
Low-impact aerobic dancing
Jogging on a small trampoline
Weight lifting, body building, using a lot of effort
Light to moderate workouts on gym equipment like Nautilus or Universal machines or a rowing machine

General exercise:

Walking uphill, jogging or running
Heavy calisthenics (push-ups, sit-ups, jumping jacks, etc.)
High impact aerobic dancing
Jumping rope
Using a stair-climber or skiing machine
Stationary bicycling, with vigorous effort

Water exercises:

Treading water with moderate effort
Water aerobics or water calisthenics
Kayaking, canoeing, white-water rafting
Springboard or platform diving
Paddle boating

Water exercises:

Swimming laps with fast, vigorous effort
Treading water with fast, vigorous effort
Water jogging
Rowing a canoe in competition
Skin diving and scuba diving

Outdoor activities:

Fishing and hunting
Playing with a Frisbee
Children's games, like hopscotch, 4-square, and dodge ball
Playing on playground equipment
Downhill skiing
Shoveling snow

Outdoor activities:

Horseback riding-trotting or galloping
Competitive sports like rugby, field hockey, and soccer
Hiking with a backpack
Mountain biking
Ice skating quickly (more than 9 mph)
Snowshoeing and cross-country skiing

House and yard work:

Sweeping, vacuuming, and mopping floors
Washing the car with vigorous effort
Sweeping the garage, sidewalk, or patio
Washing the dog
Mowing or raking the lawn
Digging in the garden

House and yard work:

Carrying groceries upstairs
Carrying boxes or furniture
Baling hay or cleaning the barn with vigorous effort

Adding variety to a fitness program is a good way to keep motivated.

Vary the activity. If you are getting bored with walking, try swimming or an aerobics class.
Vary the place. Try a new route for walking or biking or even a different room for your exercises or stretching. By having several options, you can pick one that suits your mood or schedule.
Vary the time. Do your exercises at different times and for different amounts of time. If you become bored with your noon walk, try exercising in the early morning or after work or school. Instead of doing one 45-minute session, do three 15-minute sessions.

Activity at the office

1 | 2

Next Page >

WebMD Medical Reference from Healthwise

Last Updated: October 25, 2011

This information is not intended to replace the advice of a doctor. Healthwise disclaims any liability for the decisions you make based on this information.