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Types of physical activity
Not sure what kinds of physical activity you should do? Well, you need three main types of activity. They are aerobic (sometimes called "cardio"), muscle-strengthening, and bone-strengthening. Check out the tool below to learn about each type, how it helps your body, how much of it you need, and great ways to do it. Some of the exercises even count in all three categories!
Fitness types and tips
Confused about the types of exercise? For each type, we answer "What is it?", "How do I do it?", "How often?" and "Why should I?" Get clicking to get started.
What is it?
Aerobic activity gets your heart pumping and makes you breathe harder. It usually gets your whole body moving.
How do I do it?
You can run, skip, jump rope, swim, dance, bike, walk quickly, and more. Try to do a mix of different activities.
How often?
Every day. Most of your 60 minutes of activity should be aerobic.
Why should I?
Aerobic activity makes your heart and lungs strong. It boosts your mood. It helps prevent certain diseases, including the most common type of diabetes. It may even help you live longer.
»Muscle-strengthening activity
What is it?
Muscle-strengthening activities make muscles do more work than usual, which makes them stronger.
How do I do it?
That depends on which muscles you want to work. Examples include doing push-ups, squatting, or climbing trees. You also can lift weights, but get an instructor to show you what to do.
How often?
At least three days each week (as part of your 60 minutes of activity each day).
Why should I?
Strong muscles make it easier to do daily tasks. They help prevent injuries. And they burn more calories, so they help you maintain a healthy weight.
What is it?
Bone-strengthening activities push on your bones to make them grow and get strong. The push usually happens when your feet hit the ground, like when you walk or run.
How do I do it?
You can play basketball, tennis, volleyball, or hopscotch, for example. You can run, walk, or jump rope. (These also are aerobic and build some of your muscles.) Biking and swimming aren't as good because you're not pushing against the ground.
How often?
At least three days each week (as part of your 60 minutes of activity each day).
Why should I?
Your body builds the most bone during your childhood and teenage years. Strong bones help protect against osteoporosis (say: OSS-tee-oh-puh-ROH-suhss).
Remember that you want at least 60 minutes of activity during your day. Pick a mix of activities. For example, you might try 30 minutes of swimming, 15 minutes of dancing, and 15 minutes of walking to reach the goal of 60 minutes.
Stretch yourself!
Stretching can be great for your body. It helps keep you flexible so you can reach, bend, and turn more easily. And if you combine stretching with other activities, like strength exercises, it may also prevent injuries. Some ways to increase flexibility are ballet, yoga, martial arts, or pilates (say: puh-LAH-teez). You also can do stretches for specific parts of your body. Make sure to warm up first. You just need to walk or jog in place for five to 10 minutes.
Content last reviewed March 27, 2015
Page last updated June 29, 2015
