Aerobic Exercise

Aerobic activity helps your whole body stay healthy, including your heart and lungs, and helps to decrease your risk of developing certain chronic conditions such as diabetes, hypertension, heart disease, and stroke.

What is aerobic exercise?

Aerobic activity, also known as cardio or endurance exercise, includes movement and exercise that increases your breathing and heart rate. Cardio exercise can be more than just running, it also includes dancing, playing sports, swimming, going for a brisk walk, jumping rope, biking, and more!

The Physical Activity Guidelines for Americans recommends that adults do aerobic activity for at least 150 minutes a week at a moderate intensity or at least 75 minutes a week at a vigorous intensity.

What is moderate activity?

Moderate-intensity activities include going for a brisk walk, doing yard work or household chores, dancing, step workouts, and bicycling. A good rule of thumb is if you can easily have a conversation while doing an exercise, you are doing it at a moderate intensity. You can also track your heart rate and compare it to your target heart rate if you want to be more specific about the intensity of your workout. Read more about target heart rates on the American Heart Association website.

What is vigorous activity?

Vigorous intensity activities include hiking, jogging, running, fast cycling, and participating in sports games like basketball and soccer. You would only be able to say a few words before having to take a breath during a vigorously intense activity.

Aerobic Activities

Try out these exercises to get your heart rate up!**

• Use this handout to guide you through a 5-minute aerobic activity workout (PDF). It includes pictures and written instructions for each movement in the workout
• Are you pregnant and may need a lower-impact exercise? Check out this pregnancy cardio workout from the University of Nebraska-Lincoln. It is recommended to discuss exercise with your doctor before starting an exercise routine during pregnancy.
• Are video instructions more your style? Watch this video and follow along as they do a cardio pyramid workout. Doing a cardio pyramid workout is a great way to switch up your exercise while still getting your heart rate up!

This video is provided by Iowa State University Extension and Outreach. For more resources like this, visit the Spend Smart. Eat Smart. website at http://spendsmart.extension.iastate.edu”. Spend Smart. Eat Smart. is a registered trademark of Iowa State University.

**The participant should be aware of the typical dangers, hazards and risks that accompany any physical activity. Participants are aware of and shall assume all risk and liability for any and all injuries that may come from physical activity, including, but not limited to, sprains, breaks, tears, bruises, lacerations, falls, broken bones, head injuries, and heart or lung issues. You should always check with your primary care physician before starting any exercise regimen or physical activity.