The four main types of physical activity are aerobic, muscle-strengthening, bone-strengthening, and stretching. Aerobic activity benefits your heart and lungs the most.
Aerobic activity moves your large muscles, such as those in your arms and legs. Running, swimming, walking, biking, dancing, and doing jumping jacks are examples of aerobic activity. Aerobic activity also is called endurance activity.
Aerobic activity makes your heart beat faster than usual. You also breathe harder during this type of activity. Over time, regular aerobic activity makes your heart and lungs stronger and able to work better.
The other types of physical activity—muscle-strengthening, bone strengthening, and stretching—benefit your body in other ways.
Muscle-strengthening activities improve the strength, power, and endurance of your muscles. Doing pushups and situps, lifting weights, climbing stairs, and digging in the garden are examples of muscle-strengthening activities.
With bone-strengthening activities, your feet, legs, or arms support your body's weight, and your muscles push against your bones. This helps make your bones strong. Running, walking, jumping rope, and lifting weights are examples of bone-strengthening activities.
Muscle-strengthening and bone-strengthening activities also can be aerobic. Whether they are depends on whether they make your heart and lungs work harder than usual. For example, running is an aerobic activity and a bone-strengthening activity.
Stretching helps improve your flexibility and your ability to fully move your joints. Touching your toes, doing side stretches, and doing yoga exercises are examples of stretching.
You can do aerobic activity with light, moderate, or vigorous intensity. Moderate- and vigorous-intensity aerobic activity is better for your heart than light-intensity activity. However, even light-intensity activity is better than no activity at all.
The level of intensity depends on how hard you have to work to do the activity. People who are less fit usually have to work harder to do an activity than people who are more fit. Thus, what is light-intensity activity for one person may be moderate-intensity for another.
Light-intensity activities are common daily tasks that don't require much effort. Moderate-intensity activities make your heart, lungs, and muscles work harder than usual.
On a scale of 0 to 10, moderate-intensity activity is a 5 or 6. It causes noticeable increases in breathing and heart rate. A person doing moderate-intensity activity can talk but not sing.
Vigorous-intensity activities make your heart, lungs, and muscles work hard. On a scale of 0 to 10, vigorous-intensity activity is a 7 or 8. A person doing vigorous-intensity activity can't say more than a few words without stopping for a breath.
Below are examples of aerobic activities. Depending on your level of fitness, they can be light, moderate, or vigorous in intensity:
Clinical trials are research studies that explore whether a medical strategy, treatment, or device is safe and effective for humans. To find clinical trials that are currently underway for Physical Activity and Your Heart, visit www.clinicaltrials.gov.
May 28, 2012
NIH Media Availability: NIH-funded study examines use of mobile technology to improve diet and physical activity behavior
A new study, supported in part by the National Heart, Lung, and Blood Institute (NHLBI) of the National Institutes of Health, suggests that a combination of mobile technology and remote coaching holds promise in encouraging healthier eating and physical activity behavior in adults. The study focused on the best way to change multiple health behaviors.
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