Aerobic fitness (endurance) means increasing how well your body uses oxygen. Any activity that makes your heart beat faster, such as walking or running, can improve aerobic fitness. Experts say your goal should be one, or a combination, of these:
- Do some sort of moderate aerobic activity, like brisk walking, for at least 2½ hours each week.
- Or do more vigorous activities, like running, for at least 1¼ hours a week. This activity makes you breathe harder and have a much faster heartbeat than when you are resting.
Moderate physical activity is safe for most people. But it’s always a good idea to talk to your doctor before becoming more active, especially if you haven’t been very active or have health problems.