1,800 Seconds a Day is All You Need
A full 30 minutes (1,800 seconds) or more of physical activity each day can be done in a number of different ways. Walking, swimming, bicycling, rowing, and using elliptical machines all use a variety of major muscle groups and, through continued training, improve the body's ability to use oxygen and strengthen the cardiovascular system.113
Other aerobic activities include cross-country skiing, jumping rope, in-line skating and continuous action sports like handball, racquetball and squash. It is important to note that continuous action sports involve stop-and-go bursts and high intensities, and may be too strenuous (and potentially dangerous) for many cardiac patients. The key is to find an activity you enjoy and can participate in without potentially harmful signs or symptoms.
The most significant benefits of physical activity occur when we perform any moderate-to-vigorous-intensity aerobic activity for at least 30 minutes on most days of the week. More frequent training may yield slightly better results.112 Commitment is critical to success.
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