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Types of Physical Activity

Home > Staying Active and Eating Healthy Home > How to Be Active for Health > Types of Physical Activity

• Aerobic Activity
• Strength Training
• Additional Resources

Aerobic Activity

Aerobic activity involves moving the large muscles in your arms, legs, and hips over and over again. During aerobic activity, you breathe faster and more deeply, and your heart beats faster. If your breathing and heart rate increase to a moderate degree, your activity is considered moderate intensity. An example would be walking on a level surface at a brisk pace (about 3 to 4 miles per hour). If your breathing increases so much that it is difficult to carry on a conversation, your activity is considered vigorous intensity. An example would be jogging.

To reduce the risk of long-term diseases, adults should engage in:

• Moderate-intensity physical activity for 30 minutes or more on 5 or more days of the week, OR
• Vigorous-intensity physical activity for 20 minutes or more on 3 or more days of the week

This physical activity should be in addition to your routine activities of daily living, such as cooking or walking a short distance such as from the parking lot to your office.

If you have not been physically active for a long time, you may need to start slowly and then work your way up as you become more fit. For example, if you do not feel up to walking for 30 minutes, try walking for 10 minutes. Then increase your walking time by 5 minutes each week until you reach 30 minutes.

Below are some moderate and vigorous physical activities that you might consider:

For more examples of activities that are considered "moderate-intensity" and "vigorous-intensity," check out General Physical Activities Defined By Level of Intensity (PDF file, 65 Kb).

Strength Training

Another type of physical activity that you should do on a regular basis is strength training. Strength-training activities increase the strength and endurance of your muscles. Examples of strength-training activities include working out with weight machines and free weights.

You do not need to invest in a gym membership or buy expensive home gym equipment to do strength-training activities. Hand, wrist, and ankle weights are less costly options. Also, homemade weights, such as plastic soft drink bottles filled with sand or water, may work just as well. You can also use your own body weight, doing activities such as push-ups, pull-ups, and sit-ups. You could also buy a resistance band at a sporting-goods store. It looks like a giant rubber band, and stretching it helps build muscle.

You should try to do strength-training activities twice a week. Allow one day in between sessions to avoid excess strain on your muscles and joints. During each session, aim for doing six to eight strength-training activities. Repeat each activity 8-12 times.

Additional Resources

Publications

1.   Physical Activity Evaluation Handbook - This evaluation handbook provides information about physical activity indicators, as well as practical case studies and other evaluation resources.

   http://www.cdc.gov/nccdphp/dnpa/physical/health_professionals/interventions/handbook.htm...

2.   Physical Activity Guidelines - This fact sheet summarizes the latest knowledge about activity and health, with depth and flexibility targeting specific population subgroups, such as seniors and children. This effort is inspired by President Bush's personal dedication to physical fitness and his desire that every American have access to science-based guidelines.

   http://www.health.gov/paguidelines/Default.aspx

3. Entrenando con pesas y levantando pesas con seguridad (Copyright © AAFP) - Esta hoja contiene información sobre cómo levantar pesas de una manera segura para evitar daño en los músculos y la espalda.

   http://familydoctor.org/online/famdoces/home/healthy/physical/sports/198.html

4. Weight-Training and Weight-Lifting Safety (Copyright ©AAFP) - This fact sheet discusses the basics of beginning a weight training fitness routine and outlines injury prevention steps.

   http://familydoctor.org/online/famdocen/home/healthy/physical/basics/059.html

Organizations

1. Aerobics and Fitness Association of America
2. American Running Association
3. Road Runners Club of America

= Indicates Federal Resources

Content last updated June 17, 2008.