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

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Walking or Rolling

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Around the House

man bicycling

Outdoor Activities

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Indoor Activities

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Sports

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SAFETY

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

Progressing

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.