Importance Of Sports

Aerobic activity – what counts?
Aerobic activity or "cardio" gets you breathing harder and your heart beating faster. From pushing a lawn mower, to taking a dance class, to biking to the store – all types of activities count. As long as you're doing them at a moderate or vigorous intensity for at least 10 minutes at a time.
Intensity is how hard your body is working during aerobic activity.
How do you know if you're doing light, moderate, or vigorous intensity aerobic activities?
For most people, light daily activities such as shopping, cooking, or doing the laundry doesn't count toward the guidelines. Why? Your body isn't working hard enough to get your heart rate up.
Moderate-intensity aerobic activity means you're working hard enough to raise your heart rate and break a sweat. One way to tell is that you'll be able to talk, but not sing the words to your favorite song. Here are some examples of activities that require moderate effort:
Walking fast
Doing water aerobics
Riding a bike on level ground or with few hills
Playing doubles tennis
Pushing a lawn mower
Build up over time
If you want to do more vigorous-level activities, slowly replace those that take moderate effort like brisk walking, with more vigorous activities like jogging.
Vigorous-intensity aerobic activity means you're breathing hard and fast, and your heart rate has gone up quite a bit. If you're working at this level, you won't be able to say more than a few words without pausing for a breath. Here are some examples of activities that require vigorous effort:
Jogging or running
Swimming laps
Riding a bike fast or on hills
Playing singles tennis
Playing basketball
You can do moderate- or vigorous-intensity aerobic activity, or a mix of the two each week. A rule of thumb is that 1 minute of vigorous-intensity activity is about the same as 2 minutes of moderate-intensity activity.
Some people like to do vigorous types of activity because it gives them about the...