Performing aerobic exercise regularly can help you live longer and live a healthier life.
After all, aerobic exercise can lessen health risks, keep excess pounds away, enhance your heart and improve your mood.
Aerobic exercise, also known as cardiovascular exercise, is any sustained, rhythmic physical activity that involves large muscle groups. This type of exercise makes the lungs work harder as the body’s need for oxygen increases.
Adults that are in good health should aim for a minimum of 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity every week, or an equivalent combination of both moderate and vigorous activity.
Although this doesn’t have to be all at one time, for example, taking a brisk walk for 30 minutes, five days a week meets the requirements. Aerobic exercise can even be performed in 10-minute blocks of time.
These exercises should be incorporated into your daily or weekly routine for optimum benefits. They are easy, cheap, and safe.
These are some of the ways a walking habit can enhance your health:
Walking also a safe, low-impact exercise that almost everyone can do — and it’s especially very good for you if you’re overweight, not used to physical activity or pregnant.
Walking for 30 minutes every day at a moderate intensity is good for you. Walking for a longer period of time is also even better. As you get healthier and fitter, you will be able to walk more briskly. Walking up and down hills will also boost your stamina and leg strength.
You’ll get even more health benefits from walking if you swing your arms because this helps you walk at a faster pace and can burn 5 to 10 percent more kilojoules.
Similar to walking, running is a cheap and inexpensive exercise you can do anywhere at any time that is convenient for you. It is beneficial when it comes to improving the heart and bone health.
The advantage of running over walking is that it boosts heart fitness and burns kilojoules at a greater rate. It takes about an hour for a walker to burn the same number of kilojoules that a runner burns in just 30 minutes.
Jogging, which is running at a slower pace is also a great aerobic exercise. Just like walking, running or jogging can be a social activity you can do with a partner, a friend, or in a group. A lot of places have running clubs which accepts runners of all skill levels.
If the weather is too hot to walk or run in, swimming can be a cool and relaxing way to get fit.
Swimming is a low-cost workout for the whole body, particularly the muscles of the back, shoulder and arms and it improves flexibility as well.
It’s a good form of exercise for people who are overweight, pregnant or have joint problems because the water helps support your weight and can lessen the pressure on your joints.
With swimming, the risk of injury to muscles, ligaments or joints is also not much.
Cycling doubles its duty-as an aerobic workout as well as being a cheap, eco-friendly method of transport.
Cycling is a good exercise for enhancing leg strength and toning the leg and buttock muscles with less stress on joints compared to other aerobics like running or walking.
If you don’t want to ride outdoors, great alternatives are exercise bikes at home or in a gym.
Spinning classes also available at some fitness centers are another indoor cycling alternative.
These involve simulating different biking activities on a stationary bike — for example, cycling uphill or sprints — and are choreographed to music.
Aerobic exercises are important for good health. Combining it with good diet and a healthy lifestyle will give you a longer life.