About Physical Activity
Physical activity must be aerobic to help strengthen your heart and lungs. It
involves using your larger muscles such as those in your arms and legs. It will increase
your heart rate and breathing rate. To know if you are conditioning your heart and lungs
well enough during physical activity, you must reach a target heart rate. To determine
this, take your heart rate (pulse) by placing the tips of your first two fingers lightly
over the artery on the side of your throat or the artery found at your wrist just below
the thumb. (See diagrams below)
|
Count the number of beats for 10 seconds. Find your age
on the following chart to determine what your target heart rate should be for 10 seconds
during exercise. |
Your target heart rate during exercise*
| Age (Years) |
Beats per 10 seconds |
| 19-24 |
20-26 |
| 25-33 |
18-25 |
| 34-39 |
18-24 |
| 40-48 |
17-23 |
| 49-57 |
16-22 |
| 58-63 |
15-21 |
| 64-69 |
15-20 |
| 70-75 |
15-19 |
*Calculations are based on 60 to 79% of
maximum heart rates.
Source: National Heart Lung and Blood Institute.
Listed below are various activities and their effects on
the heart. The speed at which you do the activity affects how well it conditions the
heart.
| Much Conditioning |
Some Conditioning |
Little Conditioning |
| Fast Bicycling |
Basketball |
Casual Strolls |
| Brisk Walking |
Volleyball |
Baseball |
| Running/Jogging |
Active Yardwork |
Golf (Walking) |
| Fast Swimming |
Tennis (Singles) |
Bowling |
| Soccer |
Badminton |
Tai Chi |
Walking Tips |
