What is physical activity?

Some physical activity is better than none but increasing the intensity, frequency and/or duration of workouts lead to greater health benefits and greater quality of life. 

Two main types of physical activity are referred to as aerobic and muscle-strengthening. Both aerobic (endurance) and muscle-strengthening (resistance) activities provide health benefits and you need to get both types each week.

Aerobic activities

Aerobic activities, sometimes called cardio or endurance, are any activities during which your large muscles move in a rhymic manner for a long time. Examples include walking, running, jumping rope, swimming, or riding a bike.

Muscle-strengthening activities

Muscle-strengthening activities can be any exercise that increases your muscle strength and power or involve muscles in the legs, hips, chest, back, abdomen, shoulders, and arms. Examples include lifting weights, rock climbing, push-ups, sit-ups, or yoga.

Moderate intensity

Talk test: If you can talk but not sing while performing an exercise, it is moderate intensity. Some examples are walking fast, riding a bike, water aerobics, wheeling in a wheelchair, general gardening, or pushing a lawn mower.

Vigorous intensity

Talk test: If you cannot say more than a few words without pausing to catch your breath, it is vigorous intensity. Examples include jogging or running, swimming laps, riding a bike on hills, playing basketball, jumping rope, or doing heavy gardening (like digging).

The Physical Activity Guidelines for Americans serve as the primary, authoritative voice of the federal government for evidence-based guidance on physical activity, fitness, and health. You can view Chapter 2: Physical Activity and Health for more information on the definition of physical activity, as well as information about aerobic, muscle-strengthening, and bone-strengthening activities.