Here?s another way you can tell
if an activity or exercise is making you work hard enough to count as moderate activity. If you can't talk
while you do it, you're working too hard. You're at the right level if you can
talk but not sing during the activity.
What types of physical activity improve fitness?
The activities you choose depend on which kind of fitness you want to
improve. There are three different kinds of fitness:
Aerobic fitness (endurance) means increasing how well your
body uses oxygen. This depends on the condition of your heart, lungs, and
muscles. Any activity that makes your heart beat faster,
such as walking or running, can improve aerobic fitness. Aerobic
fitness is sometimes called "cardio." "Cardio" is short for "cardiovascular
training," which is any exercise-including jogging, cycling, or swimming-that
makes your heart work harder for a while.
Muscle fitness (strength) means building stronger muscles and
increasing how long you can use them. Activities like weight
lifting and push-ups can improve your muscular
Flexibility is the ability to move your joints and
muscles through their full range of motion.
Stretching is an exercise that helps you to be more
How can you be more physically active?
Moderate physical activity is safe for most people. But it's always a
good idea to
talk to your doctor before becoming more active, especially if you
haven't been very active or have health problems.
If you're ready
to add more physical activity to your life, here are some tips to get you
Make physical activity part of your regular day, just
like brushing your teeth or going to work.
Use the stairs more often.
Walk to do errands near home.
Bike to work at least once a
Start walking. Walking is a
great fitness activity. To keep up a routine, you can walk with
family members, friends, coworkers, or pets. Keeping track
of your steps with a step counter or pedometer can help motivate you to walk
Schedule your activity for times that
you're likely to keep doing it. If you don't have time for
one 30-minute walk, break it up into three 10-minute walks.
Find a partner. This can make exercising more
Consider joining a health club or visit a community center if that will help you
make activity a part of your routine.
Find an activity that you enjoy, and stay with it. Vary it with
other activities so you don't get bored.