Aerobic fitness means increasing how well the body uses oxygen,
which depends on the condition of the heart, lungs, and muscles. Experts tend
to describe aerobic activity in three ways: light, moderate, and
When people do moderate-intensity activities, they
notice a faster heartbeat. To get the benefits of moderate activity, a person
Cycle briskly (10 to
12 miles per hour [mph]).
without using a cart.
Sail or windsurf.
Mow the lawn (but don't use a
Sweep floors, vacuum, or mop.
The goal of aerobic fitness is to increase the amount of
oxygen that goes to the heart and muscles, which allows them to work longer.
Any activities, including many kinds of daily activities, that raise the heart
rate and keep it up for an extended period of time can improve aerobic fitness.
If the activities are done regularly and long enough, they can help improve
Experts recommend that adults try to do moderate activity
for at least 2½ hours a week. Or they can do vigorous activity for at least 1¼
hours a week. You can choose to do one or both types of activity. And it's
fine to be active in blocks of 10 minutes or more throughout the day and week.
Children as young as preschool age benefit from being active. It's best for teens and children (starting at age 6) to do moderate to vigorous activity at least 1 hour every day.
Moderate activity is safe for most
people, but it's always a good idea to talk to your doctor before starting an
E. Gregory Thompson, MD - Internal Medicine & Heather Chambliss, PhD - Exercise Science