Which of these is considered a physical activity?
- Climbing stairs
- Running a marathon
- Bench pressing
- Walking the dog
- All of the above
If you chose 5, “All of the above,” you are correct! Physical activity is anything that involves movement and burning calories. There are two primary types of physical activity or exercise — aerobic and anaerobic.
Aerobic Exercise:
- Slower, steady-paced exercise performed for long durations (20 minutes or more)
- Similar to driving a car across the country, your body moves at a steady pace without stopping
- Activities include group exercise classes, walking, jogging, biking and swimming
Anaerobic Exercise:
- Explosive exercising lasting no longer than 2 minutes
- Similar to a drag racing car, your goal is to be fast and powerful until you reach the finish line
- Activities include lifting weights, jumping and short sprints
To maintain a healthy heart, aerobic exercise is the most important. Performing 30 minutes of moderate aerobic activity daily, like walking, jogging or biking, helps to keep you fit. On the other hand, lifting weights helps your muscles grow stronger, while increasing bone density and muscle mass. Having stronger muscles and bones allows you to perform the aerobic activities you love for longer durations, while reducing the risk of injury. Try incorporating 2-3 weight training days per week to assist daily movement and increase aerobic enjoyment! Use the chart below to review the health benefits of both types of exercise.
Health Benefits of Exercise
| Aerobic (150 minutes per week of cardio) | Anaerobic (weight training) |
| Increases heart strength | Increased bone density |
| Reduces risk for heart disease | Increased muscle strength |
| Increased HDL “good” cholesterol | Increased muscle mass |
| Increases muscular endurance | Helps with muscular endurance |
| Helps with weight management | Helps with weight management |
| Helps lower blood pressure | Improved joint function |