WHAT IS AEROBIC EXERCISE?
Aerobic exercise is planned, repeated intentional exercise that is designed to increase the fitness of your heart, total body circulation, and lungs. Some examples of aerobic exercise include walking, jogging, running, cycling, tennis, water aerobics, and swimming. If you have any ongoing medical issues, it is important to consult your health care provider prior to beginning any aerobic exercise.
HOW DOES ONE BEGIN AEROBIC EXERCISE?
- Start by exercising a minimum of 3 days per week, if possible. If not possible to get 3 days, see if you can go longer on the 2 days you can exercise without causing any injury.
- Aim for moderate intensity, if possible, this is where you can talk while exercising but cannot sing. Vigorous-intensity is when you are not able to talk or sing while you are exercising. You can punctuate your routine with or have a whole routine of short intervals of vigorous-intensity exercises as well, depending on your level of conditioning and fitness.
- Aim for at least a total of 150 mins of aerobic exercise weekly but begin where you are based on what you can tolerate and gradually build up your endurance.
“WHY” IS IT IMPORTANT FOR YOU?
- Aerobic exercise improves your heart health by increasing levels of your good cholesterol (HDL) and reducing the levels of your bad cholesterol (LDL).
- Improves your body composition, by helping you burn fat, and may result in weight loss.
- Improves your blood sugar control and prevents diabetes.
- May provide modest protection against some cancers such as pancreatic, colon, breast, endometrial, lung, and prostate cancers to name a few.
- Helps prevent and treat obesity.
- Improves cognitive function.
- Improves sleep, reduces stress, as well as anxiety and depression.