Physical Activity & Aerobic Fitness

Besides not smoking, participating in regular physical activity is one of the best things you can do for your health, reports the Harvard School of Public Health. Physical activity can lower your risk for developing some chronic diseases and conditions and help you control your weight. Improving your fitness can also be beneficial for your heart, lungs and muscles.

Physical Activity

The American College of Sports Medicine (ACSM) defines physical activity as any movement produced by muscle contraction that increases your energy expenditure. This can include aerobic exercises, strength training exercises and any other activities that help you burn calories beyond your daily routine of sitting or standing. MedlinePlus, the medical encyclopedia from the National Institutes of Health reports that everyone can benefit from more physical activity.

Aerobic Fitness

Cardiorespiratory endurance, also known as aerobic fitness, is an important component of overall physical fitness, according to the President's Council on Physical Fitness and Sports. It includes the ability of your heart and lungs to deliver oxygen and other nutrients to your body's tissues and also remove waste from them. Participating in regular aerobic exercises, including brisk walking, running, swimming and cycling, are ways to improve your aerobic fitness.

Recommendations

The ACSM recommends participating in at least 30 minutes of aerobic exercise on four or more days each week to improve your aerobic fitness. It also suggests that 60 minutes or more may be necessary to promote and sustain weight loss. Aerobic exercise can be performed all in one exercise session or in shorter sessions lasting at least 10 minutes in duration. The Harvard School of Public Health recommends choosing physical activities that you enjoy to increase your chances of sticking with your routine.

Benefits

Physical activity and improved aerobic fitness can benefit you in many ways. The University of Maryland Medical Center reports that exercise can reduce some symptoms of anxiety and depression, lower your risk of developing heart disease, some types of cancer and osteoporosis and also help you control your weight. Regular physical activity and fitness-improving exercises can also help you control your cholesterol and blood pressure.

Considerations

If you have a chronic condition that may limit your ability to become more physically active, or if you have been sedentary for some time, the ACSM recommends checking with your doctor to make sure exercise is safe for you. Also, the University of Maryland reports that getting and staying physically fit is a lifelong commitment that requires patience. It recommends gradually working your way up to the recommended amounts of physical activity to reduce your risk of injury.