Health Benefits of Regular Physical Activity

Compared with being very sedentary, being physically active for at least 30 minutes on most days of the week reduces the risk of developing health related diseases. It has other health benefits as well. No one is too young or too old to enjoy the benefits of regular physical activity.

Aerobic activities These are activities that increase your heart rate and breathing. They help cardiovascular fitness. The following is a list of exercise suggestions:

Exercise Calories Used
(15 minutes)
Calories Used
(1 hour)
Calories Used
(15 minutes)
Calories Used
(1 hour)
Aerobic dance 171 684 Swimming
(freestyle, 35 yards/minute)
124 497
Bicycling (12mph)
 
142 566 Tennis (singles) 116 464
Downhill skiing
 
105 420 Tennis (doubles) 43 170
Golf (carrying clubs)
 
87 348 Walking
(20-minute mile, flat ground)
60 240
Jumping rope
(60-80 skips/minute)
143 572 Walking
(20-minute mile, hills)
81 324
Rowing machine
 
104 415 Water aerobics 70 280
Running
(10 minute mile)
183 731

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