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Aerobic activity raises your heart rate and keeps it up for a while.
This increases the amount of oxygen delivered to your heart and muscles. Over time, this kind of activity benefits your heart, your muscles, your mood and self-esteem, and your amount of energy. It can lower your blood pressure, cholesterol, blood sugar, body fat, anxiety and depression, and fatigue.
Experts say to do regular
moderate activity and/or
Here are some ideas for both
types of activities. You can boost many of the moderate activities in the left
column to a vigorous level by doing them faster or harder.footnote 1
House and yard work:
Adding variety to a fitness program is a good way to keep
If your job includes lots of sitting, try adding these short bursts of activity to your day:
If you are bored with a sport or activity that you once enjoyed,
coaching or giving instruction can renew your interest.
Competition can be a good motivator because:
Helping to plan or organize a competitive event instead of entering
it can provide friendship and fun with others interested in the same activity.
Cross-training is the combination of various activities to spread
the work among various muscle groups. Cross-training has some important
Some exercise machines, such as elliptical cross-trainers, can help
you cross-train. Or you can use exercise machines that give variety to your
program by working muscle groups that aren't heavily used in your primary
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Ainsworth BE, et al. (2011). Compendium of Physical Activities Tracking Guide. Columbia, SC: Prevention Research Center, Norman J. Arnold School of Public Health, University of South Carolina. Available online: http://prevention.sph.sc.edu/tools/compendium.htm.
ByHealthwise StaffPrimary Medical ReviewerE. Gregory Thompson, MD - Internal MedicineAdam Husney, MD - Family MedicineSpecialist Medical ReviewerHeather Chambliss, PhD - Exercise Science
Current as ofMay 27, 2016
Current as of:
May 27, 2016
E. Gregory Thompson, MD - Internal Medicine & Adam Husney, MD - Family Medicine & Heather Chambliss, PhD - Exercise Science
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