![]() These exercises help maintain muscle and bone mass and are an important part of healthy aging. ![]() While everyone can benefit from aerobic activity, it’s important to start at the right level for you and gradually increase the intensity as your fitness improves.Īs well as aerobic exercises, it’s also important to include muscle-strengthening exercises in your workout routine. Some examples of vigorous intensity activities include:ĭoing heavy yard work, such as prolonged digging or shoveling However, if you are new to exercise or if you have any health complications, you may want to speak to your doctor before attempting any vigorous activity. Some people prefer this level of physical activity, as it brings the same health benefits in less time. If you’re out of breath and can only string a few words together at a time, you’re in the vigorous intensity range. Older adults or those with a history of health conditions should talk to their doctor about an appropriate intensity level for them.Įxamples of moderate intensity physical activities include: Most adults and children can benefit from moderate intensity activities because many of the health benefits of aerobic exercise begin in this range. ![]() During these activities, you should be able to talk but not sing. Moderate intensity activities get your heart pumping. Vacuuming, mopping, and other house-cleaning activities These types of activities can still benefit your health and may help you stick with your physical activity goals.Įxamples of low intensity activities include: While great for any age or fitness level, low intensity exercises can be particularly beneficial for beginners, older adults, people with joint pain, or those recovering from injury. If you can talk and sing during an activity, you’re exercising at a low intensity. Whether you can sing or talk during the activity can give you clues about how hard you are exercising. One way to test an activity’s intensity level is to do the talk test. Over time, these exercises can also reduce your risk of developing many chronic conditions such as heart disease and type 2 diabetes.Īerobic exercises can be grouped into low, moderate, or vigorous intensity, based on how much they increase your breathing and heart rate. Everyone can benefit from this type of movement, regardless of their age or physical abilities.Īerobic exercises can help improve blood pressure, cholesterol, and your sleep. Aerobic exercisesĪerobic exercise, also known as cardiovascular or “cardio,” includes anything that gets your breathing and heart rate up. While there are almost endless examples of physical activity, they’re usually grouped together based on what type of movement you’re doing or how intense it is.ĭoes it speed up your heart rate or your breathing? Are particular muscles or muscle groups burning? Does it involve stretching or balancing? These are all clues as to what type of exercise you’re doing. Read on to learn about different types of physical activity and which might suit you best. ![]() You can take a free quiz to find out more. The ZOE program focuses on your body’s unique responses to the foods you eat and how these can affect your health. At ZOE, our research looks at how these factors work together to impact your overall well-being. Some of the health benefits of being physically active include a lower risk of heart disease, stroke, type 2 diabetes, and certain cancers, as well as improved mental health and better sleep.īeing physically active is one of the key ways to take care of your health, along with diet, sleep, mental health, and social and lifestyle habits. Strengthening: such as pushups, lifting weights, or digging in the garden.įlexibility: for example, stretching exercises or yoga.īalance: including yoga, tai chi, or walking heel to toe.Įach type of physical activity brings its own health benefits, and it’s important to try to include them all in your weekly routine. This can be broken down further into low, moderate, and vigorous intensity. Physical activity can be divided into the following types:Īerobic: like running, swimming, or going for a brisk walk. There are different types of physical activity, and they’re often categorized based on the kind of movement they involve and how intensely you do them. It can be structured exercise - like sports, a gym session, or going for a run - or part of your work, your leisure time, or any other movement you do during your day. Physical activity is any deliberate muscle movement that uses energy. ![]()
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