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Endurance, or aerobic, activities increase your breathing and heart rate.

illustration of people walking or rolling

Walking or Rolling

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Around the House

man bicycling

Outdoor Activities

women doing water aerobics

Indoor Activities

older adults playing seated volleyball


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Do a little light activity to warm up and cool down before and after your endurance activities.


When you’re ready to do more, build up the amount of time you spend doing endurance activities first, then build up the difficulty of your activities. For example, gradually increase your time to 30 minutes over several days to weeks by walking longer distances. Then walk more briskly or up steeper hills.