30 minutes of moderate physical activity such as walking is recommended each day to stay healthy, which can be broken into 10 minute bouts. While vigorous activity has benefits, moderate activity is more realistic for most people. Physical activity increases cardio-respiratory endurance and lowers heart disease risk, with even small gains from daily brisk walking. To gain health benefits, individuals need to expend at least 3360 kilojoules during physical activity by doing moderate activities that use 12-25 kilojoules per hour such as swimming, walking, or housework.