Physical activity: Muscle-strengthening activity and Aerobic

Physical activity is anything that gets your body moving. Start at a comfortable level. Once you get the hang of it, add a little more activity each time you exercise. Then try doing it more often.
What kinds of activity should I do?

To get the health benefits of physical activity, do a combination of aerobic and muscle-strengthening activities.

• Aerobic (air–oh–bik) activities make you breathe harder and cause your heart to beat faster.

• Muscle-strengthening activities make your muscles stronger.Do moderate or vigorous aerobic activity for at least 10 minutes at a time.

If you choose moderate activities, do at least 2 hours and 30 minutes a week. Moderate activity includes things like walking fast, dancing, and raking leaves.

you choose vigorous activities, do at least 1 hour and 15 minutes a week. Vigorous activity includes things like jogging, jumping rope, swimming laps, or riding a bike on hills.

Your body is working at a moderate level when you can talk but not sing. Your body is working at a vigorous level when you can't say more than a few words without pausing for a breath.
Muscle-strengthening activities include push–ups, sit–ups, and lifting weights. Do muscle-strengthening activities at least 2 days a week.

Be sure to strengthen all major muscle groups including the legs, hips, back, chest, stomach, shoulders, and arms. Do these activities to the point where it's hard for you to do more without help.

If you are overweight or obese, getting active can help you lower your risk of:
• Type 2 diabetes
• High blood pressure
• Heart disease
• Stroke
• Some types of cancer