Cardio Exercise

Regular physical activity that includes cardiovascular exercise, often called cardio, can lower your lifetime risk for cancer. It also lowers your risk of other diseases like diabetes and heart disease.

Learn more about cardio exercise, its health benefits, and practical ways to add it to your life.

What is cardio exercise?

Cardio exercise is any exercise that gets your heart rate up.  

Exercise is a type of physical activity, but it’s not the same as just being active. It is something you do on purpose to get healthier and stronger, like walking, running, swimming, or lifting weights. 

Cardio is short for cardiovascular. Your body’s cardiovascular system is made up of your heart, blood, and blood vessels. 

Cardio exercise gets your breathing and heart rate up. It makes your cardio system healthier so your body can do a better job of delivering oxygen and nutrients and getting rid of cellular waste. 

What are some examples of cardio exercise?

Examples of cardio exercises include: 

• Running 
• Cycling 
• Swimming 
• Brisk or fast walking 

The difference between moderate and vigorous cardio exercise 

You might hear cardio exercise described as moderate-intensity or vigorous-intensity. Studies show that both moderate and vigorous cardio exercise can help you live longer.

Moderate-intensity exercise

Moderate-intensity exercise is anything that makes you breathe as hard as you do during a brisk walk. During moderate cardio exercise you’ll notice a slight increase in your efforts to breathe, but you will still be able to carry on a conversation.  

Vigorous-intensity exercise 

Vigorous exercise is more intense and generally uses large muscle groups. During vigorous cardio exercise, your breathing efforts will increase noticeably, and it may be difficult to carry on a conversation.

Measuring the intensity of your workout

You can measure the intensity of your exercise by how much effort it takes to talk during your workout. This is called a talk test. Here is how to use a talk test to measure the intensity of your workout:

• Moderate-intensity exercise: You can say words and speak in full sentences. Your breathing is a little heavier than it might be on a casual stroll.   
• Vigorous-intensity exercise: You can say a few words, but they may be choppy and short. Your breathing is noticeably heavier than it might be on a brisk walk.

If vigorous-intensity exercise doesn’t feel good for you, you can do moderate-intensity exercises and try to work your way up. However, moderate-intensity exercise still has good benefits.

How much activity should I get each week for cancer prevention?

To help lower your cancer risk, the American Cancer Society recommends the following amount of activity. These recommendations are based on the latest scientific information to help reduce the risk of developing cancer.