If I work out more intensely, do I benefit more?
The greatest reductions in the risk of dying early or developing heart disease occur when inactive people become moderately active (e.g., a brisk 30-minute walk most days of the week). Some studies show that there is no additional risk reduction for people who are even more active.4 Other studies find that the benefits are even greater the more you do.14
This is probably because it's hard to accurately measure the amount of physical activity people get. Study participants usually fill out diaries or questionnaires about the amount of time they spend each week on various activities. This method is good for separating out who does nothing from those who are active, but it's less reliable for teasing out which active people work out more intensely.
You can burn more calories doing moderate activities for a longer time, or trying activities that are more vigorous. There is good reason to believe that doing more than the minimum recommended level would reap extra rewards because vigorous activity improves aerobic fitness more than moderate exercise. Studies that use treadmill tests to measure how aerobically fit people are show that your risk of developing heart disease or dying early continues to fall, the fitter you are.48-50
The most important thing is to do something—find a level that works for you. Start slowly and gradually increase the amount or intensity of physical activity.
How many calories will I burn in an hour doing various activities?
The table below gives approximate calories burned in an hour for common activities; the amount varies by your weight. For metabolic equivalents (METs), see: Physical Recovery/Energy Levels Required to Perform Some Common Activities. Whatever activities you choose, go at your own pace. An activity that is moderate for one person may be vigorous for you, depending on your age and fitness level.
| Approximate Calories Burned Per Hour in Various Activities51 | |||
|
Type of Activity |
125 lb woman |
150 lb woman |
175 lb woman |
|
Aerobics |
340 |
408 |
476 |
|
Basketball, recreational |
375 |
450 |
525 |
|
Bicycling (5 mph) |
145 |
174 |
203 |
|
Bicycling (13 mph) |
510 |
612 |
714 |
|
Bicycling, stationary (light) |
313 |
375 |
438 |
|
Bicycling, stationary (moderate) |
398 |
477 |
557 |
|
Child care |
199 |
238 |
278 |
|
Dancing, ballroom |
175 |
210 |
245 |
|
Dancing, aerobic |
455 |
546 |
637 |
|
Gardening, light |
284 |
341 |
397 |
|
Golf, 2-some, carrying clubs |
270 |
324 |
378 |
|
Kickboxing |
568 |
681 |
795 |
|
Light housework, cleaning, etc. |
205 |
246 |
287 |
|
Racquetball |
490 |
588 |
686 |
|
Running (12 min/mile, 5 mph) |
454 |
545 |
636 |
|
Running (10 min/mile, 6 mph) |
545 |
654 |
763 |
|
Scrubbing floors |
367 |
440 |
513 |
|
Sitting, quietly |
70 |
84 |
98 |
|
Sitting, writing, playing cards |
95 |
114 |
133 |
|
Sleeping, laying down |
75 |
90 |
105 |
|
Swimming (crawl 20 yards/min) |
240 |
288 |
336 |
|
Swimming (crawl 45 yards/min) |
435 |
522 |
609 |
|
Tennis, doubles |
260 |
312 |
364 |
|
Tennis, singles |
375 |
450 |
525 |
|
Walking (3 mph) |
198 |
239 |
278 |
|
Weight lifting, light |
169 |
205 |
238 |
|
Weight lifting, vigorous |
357 |
429 |
500 |
What type of exercise should I get?
Any type of physical activity that gets you moving can help lower your risk of heart disease. Most of the studies assessing formal exercise and heart health have looked at aerobic exercise such as walking or cycling. Other types of exercise that increase strength and flexibility (e.g., weights or yoga) are important for your overall physical health and help you stay active and independent into old age.52 Walking is the most recommended type of exercise because it's easy to do and has a very low risk of injury. Your healthcare provider can advise you. For example, if you have knee or joint problems, activities where your weight is supported, such as cycling or water aerobics are ideal. Being physically active in any way, including gardening and housework (sweeping floors, washing windows), helps your heart and your health—you don't have to join a gym or follow a formal exercise program.
For more information on how to find the right physical activities for you and how to fit them into your schedule, check out the President's Challenge Physical Activity and Fitness Awards Program (http://www.presidentschallenge.org/). If you have a disability, the National Center for Physical Activity and Disability (http://www.ncpad.org/) has some great resources, including information on a variety of exercises for people with disability, a list of accessible parks by state, a search tool for finding a personal trainer in your area, and even an exercise video for people with spinal cord injuries.
I don't have time to exercise; what can I do?
You may not have time to go to the gym, but you can incorporate physical activity into your daily routine. If you can't spare a full 30 minutes in one block, aim for a few 10- to 15-minute bouts each day.
- Create opportunities for activity, such as parking your car farther away, getting off the bus before your stop and walking, or taking the stairs instead of the elevator
- Chores count, including housework, gardening, and walking the dog
- If you miss a few days, don't despair; get active again
- Set some short-term goals (e.g., walking farther) and reward yourself when you achieve them
- Keep an exercise diary
- Choose something that you enjoy; you're more likely to stick with it. Get friends or family to join you.
For more information:
CDC Division of Nutrition and Physical Activity
HealthierUS.gov
American Council on Exercise
Check Your Physical Activity & Heart Disease IQ at the NHLBI
