To gain health benefits to the heart and lungs, the American Heart Association recommends moderate-to-vigorous-intensity aerobic exercise for at least 30 minutes per day on most days of the week. Moderate-to-vigorous-intensity exercises will be approximately 50 to 85 percent of maximum heart rate. Aerobic exercise increases the load on the heart and lungs and requires them to work harder. Over time, continuous aerobic exercise will help the heart and lungs become more efficient at rest and during exercise. Some common aerobic exercises that can help improve the efficiency of the heart and lungs include walking, running, swimming and cycling.
Walking
Walking for exercise is the most popular sports activity in the United States. It is an activity that is easy for most people to do, requires little equipment and can be done anywhere. Walking for 30 minutes, or doing multiple walking sessions of 10 to 15 minutes each day, is one of the easiest ways to exercise the heart and lungs.
Running
Running, jogging and other sports that require continuous running will improve fitness of the heart and lungs. Running requires more balance and muscle strength than walking because both feet leave the ground at a point during the run stride. Regular running activities will not only increase heart and lung fitness, but can also provide benefits for bone health.
Swimming
Water-based activities such as swimming can also be good exercise for the heart and lungs. According to the Centers for Disease Control and Prevention, some people report that they enjoy water-based exercise more than walking or running, and that they can exercise for longer without joint pain. Swimming has also been reported to improve mood in both men and women and decrease symptoms of anxiety and depression.
Cycling
Cycling is a non-weight-bearing activity with a low risk of injury. It can be done indoors or outdoors. Cycling outdoors can be relaxing and enjoyable, provided that proper safety precautions are taken. Cycling can be harder to do than walking for some people and is more expensive.
About this Author
Blake Hagen has been writing since 2008. He holds a Bachelor of Science degree in exercise science with an emphasis in fitness and wellness management from Brigham Young University. He is also a certified Health Fitness Specialist through the American College of Sports Medicine.
