Aerobic and cardio exercise

Aerobic exercise uses large muscle groups repetitively over an extended period of time and causes your heart and breathing rates to rise during the activity. This is sometimes called cardiovascular (cardio) exercise. This type of exercise may improve side effects, mood and energy levels.

How much exercise should I do?

Exercise at a level you are comfortable with. Start with a small amount of aerobic activity and increase gradually as you feel able. Aim to work up to several hours of light activity, and 30 minutes of moderate to vigorous activity each day (these recommendations are part of Australia’s activity guidelines).

What is exercise intensity?

How hard your body is working during physical activity, particularly aerobic exercise, is known as exercise intensity. It’s usually described as low, moderate or vigorous. A simple way to work out the intensity of aerobic and cardio exercise is the talk test.

Low intensity exercise – You can talk or sing at the same time. An example is gentle walking, light gardening or slow cycling.

Moderate intensity exercise – Your heart will beat faster, you’ll breathe harder than normal and you may start sweating. You’ll be able to speak but only in short sentences or have a slower than normal conversation. Examples include brisk or fast walking, water aerobics, dancing, tennis (doubles), cycling and swimming.

Vigorous intensity exercise – You’ll be sweating, puffing and your heart will be beating rapidly. You won’t be able to talk without pausing. Examples include aerobic or cardio classes, jogging, tennis (singles), and organised sports such as football, soccer or netball.