People who are active in little ways the entire day (cleaning, gardening, running errands) burn more calories and are generally healthier than those who exercise for 30 to 60 minutes and then sit at a computer. Wear a pedometer to measure how active you are outside of your exercise time.

If you do set aside time to work out, experts believe that interval training is best. Interval training is unrivaled for preventing heart disease and diabetes, losing weight, and efficiently improving fitness. The strategy: Combine short bursts of high-intensity exercise with slightly longer periods of active recovery. So, if you're a walker, you might alternate 3 minutes at normal speed with 1 minute at a brisk pace. Continuously raising and lowering your heart rate improves vascular function, burns calories, and makes the body more efficient at clearing fat and sugar from the blood.

Source: https://www.prevention.com/health/a20456108/heart-healthy-exercises/

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