![]() ![]() If you can’t even talk without pausing for a breath, you’re likely at a vigorous intensity ( 1). If you can talk but not sing, you’re likely at moderate intensity. Moderate-intensity exercise can be sustained for longer than vigorous-intensity exercise, though exactly how long varies between individuals and their fitness levels ( 1).Ī good way to test if you’re exercising at moderate intensity is to do the talk test. It’s recommended that you get 150–300 minutes of moderate-intensity exercise, 75–150 minutes of vigorous-intensity exercise, or a combination of both each week ( 1). Good cardio fitness allows you to perform different activities for longer because your heart and lungs are able to deliver oxygen and nutrients to your working muscles.Įxamples of activities that benefit from good cardio endurance include walking, jogging, swimming, cycling, and other sports that require continuous movement. It’s also known as cardiorespiratory endurance or aerobic fitness. For instance, it can reduce the risk of chronic disease, improve your mental wellbeing, and support healthy aging.Ĭardiovascular, or cardio, fitness refers to your body’s ability to sustain exercise for longer. SummaryĪ well-rounded exercise program has been shown to improve your health in many areas. Ultimately, living an active lifestyle no matter your age is important for supporting good overall health. For example, strength training into late adulthood can help preserve lean muscle mass, which is a major predictor of falls and quality of life ( 1, 8, 9). Other benefits are noticeable after a few months, like increased muscle mass, strength, flexibility, and lung capacity ( 1).įurther, numerous studies have found that being physically fit protects against many diseases and health issues - including heart disease, stroke, type 2 diabetes, osteoporosis, depression, dementia, and certain types of cancer, just to name a few ( 1, 3, 4, 5, 6, 7).īeing physically active can also support healthy aging and increase how many healthy, active years you have. ![]() Some benefits are immediate, like improved mood, sleep, insulin sensitivity, and blood pressure. The five health-related components of physical fitness are cardiovascular endurance, muscular strength, muscular endurance, flexibility, and body composition.Įxercise provides many benefits and supports your health. ![]()
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