WellSpan Home

Vigorous-Intensity Aerobic Activity

Aerobic fitness means increasing how well the body uses oxygen, which depends on the condition of the heart, lungs, and muscles. Experts tend to describe aerobic activity in three ways: light, moderate, and vigorous.

When people do vigorous-intensity activities, they breathe faster and have a much faster heartbeat than at rest. To get the benefits of vigorous activity, a person can:

  • Jog or run.
  • Cycle fast (at least 12 miles per hour [mph]).
  • Hike.
  • Play soccer.
  • Cross-country ski.
  • Swim moderately to hard.
  • Play a game of basketball or volleyball.
  • Carry heavy loads, such as bricks.

The goal of aerobic fitness is to increase the amount of oxygen that goes to the heart and muscles, which allows them to work longer. Any activities, including many kinds of daily activities, that raise the heart rate and keep it up for an extended period of time can improve aerobic fitness. If the activities are done regularly and long enough, they can help improve fitness.

Experts recommend that adults try to do vigorous activity for at least 1¼ hours a week. Or they can do moderate activity for at least 2½ hours a week. People can choose to do one or both types of activity. And it's fine to be active in blocks of 10 minutes or more throughout the day and week. Children as young as preschool age benefit from being active. It's best for teens and children (starting at age 6) to do moderate to vigorous activity at least 1 hour every day.

It's always a good idea to talk to your doctor before starting an exercise program.


Are you sure you would like to cancel?

All information will be lost.

Yes No ×

About the provider search

This search will provide you with WellSpan Medical Group and Northern Lancaster County (Ephrata) Medical Group primary care physicians and specialists. If we don’t have a WellSpan Medical Group physician to meet your criteria, the search will expand to include community physicians who partner with WellSpan Medical Group physicians through the WellSpan Provider Network or provide care to patients on the Medical Staffs of WellSpan’s Hospitals.

×

Schedule Your Next Appointment Online with MyWellSpan

Use your MyWellSpan patient portal any time to view available appointments, and pick the date and time that best suits your schedule.

Go to MyWellSpan

New to this practice?

If you don't have a WellSpan primary care provider and would like to schedule a new patient appointment with a provider who is accepting patients, just log into your MyWellSpan account, and go to the Appointment Center section. As you progress through the scheduling process, you will be able to see the offices that are accepting new patients in relation to your zip code. If you are not enrolled in MyWellSpan, go to https://my.wellspan.org, call 1-866-638-1842 or speak with a member of the staff at a participating facility to sign up. New patient scheduling not available at all practices/programs.

Already a patient at this practice?

If you already have a relationship with a WellSpan practice, simply log into your account, and go to the Appointment Center section. As you progress through the scheduling process, you will be able to schedule an appointment with any provider or practice that already counts you as a patient. Online scheduling varies by practice/program.

×