Physical Activity and Your Heart

What Is Physical Activity?

Physical activity is any body movement that works your muscles and requires more energy than resting. Walking, running, dancing, swimming, yoga, and gardening are a few examples of physical activity.

According to the Department of Health and Human Services' 2008 Physical Activity Guidelines for Americans physical activity generally refers to movement that enhances health.

Exercise is a type of physical activity that's planned and structured. Lifting weights, taking an aerobics class, and playing on a sports team are examples of exercise.

Physical activity is good for many parts of your body. This article focuses on the benefits of physical activity for your heart and lungs. The article also provides tips for getting started and staying active. Physical activity is one part of a heart-healthy lifestyle. A heart-healthy lifestyle also involves following a heart-healthy eating, aiming for a healthy weight, managing stress, and quitting smoking.

Outlook

Being physically active is one of the best ways to keep your heart and lungs healthy. Following a healthy diet and not smoking are other important ways to keep your heart and lungs healthy.

Many Americans are not active enough. The good news, though, is that even modest amounts of physical activity are good for your health. The more active you are, the more you will benefit.

Types of Physical Activity

The four main types of physical activity are aerobic, muscle-strengthening, bone-strengthening, and stretching. Aerobic activity is the type that benefits your heart and lungs the most.

Aerobic Activity

Aerobic activity moves your large muscles, such as those in your arms and legs. Running, swimming, walking, bicycling, 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.

Other Types of Physical Activity

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, depending on whether they make your heart and lungs work harder than usual. For example, running is both 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.

Levels of Intensity in Aerobic Activity

You can do aerobic activity with light, moderate, or vigorous intensity. Moderate- and vigorous-intensity aerobic activities are better for your heart than light-intensity activities. However, even light-intensity activities are better than no activity at all.

The level of intensity depends on how hard you have to work to do the activity. To do the same activity, people who are less fit usually have to work harder than people who are more fit. So, for example, what is light-intensity activity for one person may be moderate-intensity for another.

Light- and Moderate-Intensity Activities

Light-intensity activities are common daily activities that don't require much effort.

Moderate-intensity activities make your heart, lungs, and muscles work harder than light-intensity activities do.

On a scale of 0 to 10, moderate-intensity activity is a 5 or 6 and produces noticeable increases in breathing and heart rate. A person doing moderate-intensity activity can talk but not sing.

Vigorous-Intensity Activities

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.

Examples of Aerobic Activities

Below are examples of aerobic activities. Depending on your level of fitness, they can be light, moderate, or vigorous in intensity:

  • Pushing a grocery cart around a store
  • Gardening, such as digging or hoeing that causes your heart rate to go up
  • Walking, hiking, jogging, running
  • Water aerobics or swimming laps
  • Bicycling, skateboarding, rollerblading, and jumping rope
  • Ballroom dancing and aerobic dancing
  • Tennis, soccer, hockey, and basketball
Benefits of Physical Activity

Physical activity has many health benefits. These benefits apply to people of all ages and races and both sexes.

For example, physical activity helps you maintain a healthy weight and makes it easier to do daily tasks, such as climbing stairs and shopping.

Physically active adults are at lower risk for depression and declines in cognitive function as they get older. (Cognitive function includes thinking, learning, and judgment skills.) Physically active children and teens may have fewer symptoms of depression than their peers.

Physical activity also lowers your risk for many diseases, such as coronary heart disease (CHD), diabetes, and cancer.

Many studies have shown the clear benefits of physical activity for your heart and lungs.

Physical Activity Strengthens Your Heart and Improves Lung Function

When done regularly, moderate- and vigorous-intensity physical activity strengthens your heart muscle. This improves your heart's ability to pump blood to your lungs and throughout your body. As a result, more blood flows to your muscles, and oxygen levels in your blood rise.

Capillaries, your body's tiny blood vessels, also widen. This allows them to deliver more oxygen to your body and carry away waste products.

Physical Activity Reduces Coronary Heart Disease Risk Factors

When done regularly, moderate- and vigorous-intensity aerobic activity can lower your risk for CHD. CHD is a condition in which a waxy substance called plaque (plak) builds up inside your coronary arteries. These arteries supply your heart muscle with oxygen-rich blood.

Plaque narrows the arteries and reduces blood flow to your heart muscle. Eventually, an area of plaque can rupture (break open). This causes a blood clot to form on the surface of the plaque.

If the clot becomes large enough, it can mostly or completely block blood flow through a coronary artery. Blocked blood flow to the heart muscle causes a heart attack.

Certain traits, conditions, or habits may raise your risk for CHD. Physical activity can help control some of these risk factors because it:

  • Can lower blood pressure and triglyceride. Triglycerides are a type of fat in the blood.
  • Can raise HDL cholesterol levels. HDL sometimes is called “good” cholesterol.
  • Helps your body manage blood sugar and insulin levels, which lowers your risk for type 2 diabetes.
  • Reduces levels of C-reactive protein (CRP) in your body. This protein is a sign of inflammation. High levels of CRP may suggest an increased risk for CHD.
  • Helps reduce overweight and obesity when combined with a reduced-calorie diet. Physical activity also helps you maintain a healthy weight over time once you have lost weight.
  • May help you quit smoking. Smoking is a major risk factor for CHD.

Inactive people are more likely to develop CHD than people who are physically active. Studies suggest that inactivity is a major risk factor for CHD, just like high blood pressure, high blood cholesterol, and smoking.

Physical Activity Reduces Heart Attack Risk

For people who have CHD, aerobic activity done regularly helps the heart work better. It also may reduce the risk of a second heart attack in people who already have had heart attacks.

Vigorous aerobic activity may not be safe for people who have CHD. Ask your doctor what types of activity are safe for you.

Risks of Physical Activity

In general, the benefits of regular physical activity far outweigh risks to the heart and lungs.

Rarely, heart problems occur as a result of physical activity. Examples of these problems include arrhythmias (ah-RITH-me-ahs), sudden cardiac arrest, and heart attack. These events generally happen to people who already have heart conditions.

The risk of heart problems due to physical activity is higher for youth and young adults who have congenital (kon-JEN-ih-tal) heart problems. The term “congenital” means the heart problem has been present since birth.

Congenital heart problems include hypertrophic cardiomyopathy (KAR-de-o-mi-OP-ah-thee), congenital heart defects, and myocarditis (MI-o-KAR-di-tis). People who have these conditions should ask their doctors what types of physical activity are safe for them.

For middle-aged and older adults, the risk of heart problems due to physical activity is related to coronary heart disease (CHD). People who have CHD are more likely to have a heart attack when they're exercising vigorously than when they're not.

The risk of heart problems due to physical activity is related to your fitness level and the intensity of the activity you're doing. For example, someone who isn't physically fit is at higher risk for a heart attack during vigorous activity than a person who is physically fit.

If you have a heart problem or chronic (ongoing) disease—such as heart disease, diabetes, or high blood pressure—ask your doctor what types of physical activity are safe for you. You also should talk with your doctor about safe physical activities if you have symptoms such as chest pain or dizziness.

Discuss ways that you can slowly and safely build physical activity into your daily routine. (For more information, go to "Getting Started and Staying Active.")

Recommendations for Physical Activity

The U.S. Department of Health and Human Services (HHS) has released physical activity guidelines for all Americans aged 6 and older.

The "2008 Physical Activity Guidelines for Americans" explain that regular physical activity improves health. They encourage people to be as active as possible.

The guidelines recommend the types and amounts of physical activity that children, adults, older adults, and other groups should do. The guidelines also provide tips for how to fit physical activity into your daily life.

The information below is based on the HHS guidelines.

Guidelines for Children and Youth

The guidelines advise that:

  • Children and youth do 60 minutes or more of physical activity every day. Activities should vary and be a good fit for their age and physical development. Children are naturally active, especially when they're involved in unstructured play (like recess). Any type of activity counts toward the advised 60 minutes or more.
  • Most physical activity should be moderate-intensity aerobic activity. Examples include walking, running, skipping, playing on the playground, playing basketball, and biking.
  • Vigorous-intensity aerobic activity should be included at least 3 days a week. Examples include running, doing jumping jacks, and fast swimming.
  • Muscle-strengthening activities should be included at least 3 days a week. Examples include playing on playground equipment, playing tug-of-war, and doing pushups and pullups.
  • Bone-strengthening activities should be included at least 3 days a week. Examples include hopping, skipping, doing jumping jacks, playing volleyball, and working with resistance bands.

Children and youth who have disabilities should work with their doctors to find out what types and amounts of physical activity are safe for them. When possible, these children should meet the recommendations in the guidelines.

Some experts also advise that children and youth reduce screen time because it limits time for physical activity. They recommend that children aged 2 and older should spend no more than 2 hours a day watching television or using a computer (except for school work).

Guidelines for Adults

The guidelines advise that:

  • Some physical activity is better than none. Inactive adults should gradually increase their level of activity. People gain health benefits from as little as 60 minutes of moderate-intensity aerobic activity per week.
  • For major health benefits, do at least 150 minutes (2 hours and 30 minutes) of moderate-intensity aerobic activity or 75 minutes (1 hour and 15 minutes) of vigorous-intensity aerobic activity each week. Another option is to do a combination of both. A general rule is that 2 minutes of moderate-intensity activity counts the same as 1 minute of vigorous-intensity activity.
  • For even more health benefits, do 300 minutes (5 hours) of moderate-intensity aerobic activity or 150 minutes (2 hours and 30 minutes) of vigorous-intensity activity each week (or a combination of both). The more active you are, the more you will benefit.
  • When doing aerobic activity, do it for at least 10 minutes at a time. Spread the activity throughout the week. Muscle-strengthening activities that are moderate or vigorous intensity should be included 2 or more days a week. These activities should work all of the major muscle groups (legs, hips, back, chest, abdomen, shoulders, and arms). Examples include lifting weights, working with resistance bands, and doing situps and pushups, yoga, and heavy gardening.

Guidelines for Adults Aged 65 or Older

The guidelines advise that:

  • Older adults should be physically active. Older adults who do any amount of physical activity gain some health benefits. If inactive, older adults should gradually increase their activity levels and avoid vigorous activity at first.
  • Older adults should follow the guidelines for adults, if possible. Do a variety of activities, including walking. Walking has been shown to provide health benefits and a low risk of injury.
  • If you can't do 150 minutes (2 hours and 30 minutes) of activity each week, be as physically active as your abilities and condition allow.
  • You should do balance exercises if you're at risk for falls. Examples include walking backward or sideways, standing on one leg, and standing from a sitting position several times in a row.
  • If you have a chronic (ongoing) condition—such as heart disease, lung disease, or diabetes—ask your doctor what types and amounts of activity are safe for you.

Guidelines for Women During Pregnancy and Soon After Delivery

The guidelines advise that:

  • You should ask your doctor what physical activities are safe to do during pregnancy and after delivery.
  • If you're healthy but not already active, do at least 150 minutes (2 hours and 30 minutes) of moderate-intensity aerobic activity each week. If possible, spread this activity across the week.
  • If you're already active, you can continue being active as long as you stay healthy and talk with your doctor about your activity level throughout your pregnancy.
  • After the first 3 months of pregnancy, you shouldn't do exercises that involve lying on your back.
  • You shouldn't do activities in which you might fall or hurt yourself, such as horseback riding, downhill skiing, soccer, and basketball.

Guidelines for Other Groups

The HHS guidelines also have recommendations for other groups, including people who have disabilities and people who have chronic conditions, such as osteoarthritis, diabetes, and cancer.

For more information, go to the HHS "2008 Physical Activity Guidelines for Americans."

Getting Started and Staying Active

Physical activity is an important part of a heart healthy lifestyle. To get started and stay active, make physical activity part of your daily routine, keep track of your progress, be active and safe, and talk to your doctor if you have a chronic (ongoing) health condition.

For more information on starting and staying active, see the Department of Health and Human Services’ "2008 Physical Activity Guidelines for Americans." The National Heart, Lung, and Blood Institute's "Your Guide to Physical Activity and Your Heart" also has helpful information.

Make Physical Activity Part of Your Daily Routine

You don't have to become a marathon runner to get all of the benefits of physical activity. Do activities that you enjoy, and make them part of your daily routine.

If you haven’t been active for a while, start low and build slow. Many people like to start with walking and slowly increase their time and distance. You also can take other steps to make physical activity part of your routine.

Personalize the Benefits

People value different things. Some people may highly value the health benefits from physical activity. Others want to be active because they enjoy recreational activities or they want to look better or sleep better.

Some people want to be active because it helps them lose weight or it gives them a chance to spend time with friends. Identify which physical activity benefits you value. This will help you personalize the benefits of physical activity.

Be Active With Friends and Family

Friends and family can help you stay active. For example, go for a hike with a friend. Take dancing lessons with your spouse, or play ball with your child. The possibilities are endless.

Make Everyday Activities More Active

You can make your daily routine more active. For example, take the stairs instead of the elevator. Instead of sending e-mails, walk down the hall to a coworker's office. Rake the leaves instead of using a leaf blower.

Reward Yourself With Time for Physical Activity

Sometimes, going for a bike ride or a long walk relieves stress after a long day. Think of physical activity as a special time to refresh your body and mind.

Keep Track of Your Progress

Consider keeping a log of your activity. A log can help you track your progress. Many people like to wear a pedometer (a small device that counts your steps) to track how much they walk every day. These tools can help you set goals and stay motivated.

Be Active and Safe

Physical activity is safe for almost everyone. You can take steps to make sure it's safe for you too.

  • Be active on a regular basis to raise your fitness level.
  • Do activities that fit your health goals and fitness level. Start low and slowly increase your activity level over time. As your fitness improves, you will be able to do physical activities for longer periods and with more intensity.
  • Spread out your activity over the week and vary the types of activity you do.
  • Use the right gear and equipment to protect yourself. For example, use bicycle helmets, elbow and knee pads, and goggles.
  • Be active in safe environments. Pick well-lit and well-maintained places that are clearly separated from car traffic.
  • Follow safety rules and policies, such as always wearing a helmet when biking.
  • Make sensible choices about when, where, and how to be active. Consider weather conditions, such as how hot or cold it is, and change your plans as needed.

Talk to Your Doctor if Needed

Healthy people who don't have heart problems don't need to check with a doctor before beginning moderate-intensity activities.

If you have a heart problem or chronic disease, such as heart disease, diabetes, or high blood pressure, talk to your doctor about what types of physical activity are safe for you.

You also should talk to your doctor about safe physical activities if you have symptoms such as chest pain or dizziness.

Other Heart-Healthy Lifestyle Changes

Physical activity is one part of a heart healthy lifestyle. A healthy lifestyle also involves following heart-healthy eating, maintaining a healthy weight, and quitting smoking.

Heart-Healthy Eating

Heart-healthy eating is an important part of a heart-healthy lifestyle. Your doctor may recommend heart-healthy eating, which should include:

  • Fat-free or low-fat dairy products, such as skim milk
  • Fish high in omega-3 fatty acids, such as salmon, tuna, and trout, about twice a week
  • Fruits, such as apples, bananas, oranges, pears, and prunes
  • Legumes, such as kidney beans, lentils, chickpeas, black-eyed peas, and lima beans
  • Vegetables, such as broccoli, cabbage, and carrots
  • Whole grains, such as oatmeal, brown rice, and corn tortillas

When following a heart-healthy diet, you should avoid eating:

  • A lot of red meat
  • Palm and coconut oils
  • Sugary foods and beverages

Two nutrients in your diet make blood cholesterol levels rise:

  • Saturated fatfound mostly in foods that come from animals
  • Trans fat (trans fatty acids)found in foods made with hydrogenated oils and fats, such as stick margarine; baked goods, such as cookies, cakes, and pies; crackers; frostings; and coffee creamers. Some trans fats also occur naturally in animal fats and meats.

Saturated fat raises your blood cholesterol more than anything else in your diet. When you follow a heart-healthy eating plan, only 5 percent to 6 percent of your daily calories should come from saturated fat. Food labels list the amounts of saturated fat. To help you stay on track, here are some examples:

 If you eat:

 Try to eat no more than:

 1,200 calories a day                       

  8 grams of saturated fat a day       

 1,500 calories a day                       

 10 grams of saturated fat a day      

 1,800 calories a day                       

 12 grams of saturated fat a day      

 2,000 calories a day                      

 13 grams of saturated fat a day      

 2,500 calories a day                        

 17 grams of saturated fat a day      

Not all fats are bad. Monounsaturated and polyunsaturated fats actually help lower blood cholesterol levels. Some sources of monounsaturated and polyunsaturated fats are:

  • Avocados
  • Corn, sunflower, and soybean oils
  • Nuts and seeds, such as walnuts
  • Olive, canola, peanut, safflower, and sesame oils
  • Peanut butter
  • Salmon and trout
  • Tofu

Sodium

You should try to limit the amount of sodium that you eat. This means choosing and preparing foods that are lower in salt and sodium. Try to use low-sodium and “no added salt” foods and seasonings at the table or while cooking. Food labels tell you what you need to know about choosing foods that are lower in sodium. Try to eat no more than 2,300 milligrams of sodium a day. If you have high blood pressure, you may need to restrict your sodium intake even more.

Dietary Approaches to Stop Hypertension

Your doctor may recommend the Dietary Approaches to Stop Hypertension (DASH) eating plan if you have high blood pressure. The DASH eating plan focuses on fruits, vegetables, whole grains, and other foods that are heart healthy and low in fat, cholesterol, and sodium and salt.

The DASH eating plan is a good heart-healthy eating plan, even for those who don’t have high blood pressure. Read more about DASH.

Limiting Alcohol

Try to limit alcohol intake. Too much alcohol can raise your blood pressure and triglyceride levels, a type of fat found in the blood. Alcohol also adds extra calories, which may cause weight gain.

Men should have no more than two drinks containing alcohol a day. Women should have no more than one drink containing alcohol a day. One drink is:

  • 12 ounces of beer
  • 5 ounces of wine
  • 1½ ounces of liquor

Maintaining a Healthy Weight

Maintaining a healthy weight is important for overall health and can lower your risk for coronary heart disease. Aim for a Healthy Weight by following a heart-healthy eating plan and keeping physically active.

Knowing your body mass index (BMI) helps you find out if you’re a healthy weight in relation to your height and gives an estimate of your total body fat. To figure out your BMI, check out the National Heart, Lung, and Blood Institute’s (NHLBI) online BMI calculator or talk to your health care provider. A BMI:

  • Below 18.5 is a sign that you are underweight.
  • Between 18.5 and 24.9 is in the healthy range.
  • Between 25 and 29.9 is considered overweight.
  • Of 30 or more is considered obese.

A general goal to aim for is a BMI below 25. Your health care provider can help you set an appropriate BMI goal.

Measuring waist circumference helps screen for possible health risks. If most of your fat is around your waist rather than at your hips, you’re at a higher risk for heart disease and type 2 diabetes. This risk may be high with a waist size that is greater than 35 inches for women or greater than 40 inches for men. To learn how to measure your waist, visit Assessing Your Weight and Health Risk.

If you’re overweight or obese, try to lose weight. A loss of just 3 percent to 5 percent of your current weight can lower your triglycerides, blood glucose, and the risk of developing type 2 diabetes. Greater amounts of weight loss can improve blood pressure readings, lower LDL cholesterol, and increase HDL cholesterol. 

Quitting Smoking

People who smoke are more likely to have a heart attack than are people who don’t smoke. The risk of having a heart attack increases with the number of cigarettes smoked each day. Smoking also raises your risk for stroke and lung diseases, such as chronic obstructive pulmonary disease (COPD) and lung cancer.

Quitting smoking can greatly reduce your risk for heart and lung diseases. Ask your doctor about programs and products that can help you quit. Also, try to avoid secondhand smoke.

If you have trouble quitting smoking on your own, consider joining a support group. Many hospitals, workplaces, and community groups offer classes to help people quit smoking.

Read more about how to quit smoking

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The National Heart, Lung, and Blood Institute (NHLBI) leads or sponsors many studies aimed at preventing, diagnosing, and treating heart, lung, blood, and sleep disorders.

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