Aerobic exercise is a physical activity that uses the large muscle groups in your body. This type of exercise is usually rhythmic and repetitive. You can control the intensity, which is how hard your body works during this type of exercise.
Aerobic exercise increases your heart rate and the amount of oxygen your body uses. The term aerobic means “with oxygen.” When you exercise aerobically, your breathing controls the amount of oxygen that reaches your muscles to help you burn energy and move.
The benefits of aerobic exercise include:
- Building stronger bones.
- Improving muscle strength, endurance, and flexibility.
- Improving balance.
- Improving mental function.
- Aiding in weight control and/or weight loss.
In addition, aerobic exercise may:
- Reduce your risk of heart disease, high blood pressure, stroke, or diabetes.
- Improve lung function.
- Lower blood pressure.
- Increase HDL, or “good,” cholesterol.
- Help control blood sugar better.
There are many different types of aerobic exercise. Some of the most popular include:
- Walking or jogging.
- Cycling.
- Cardio equipment.
- Swimming.
How much aerobic exercise should you do?
You should exercise about 150 minutes a week. That’s about 30 minutes a day, five days a week. This is the minimum recommended guideline to reduce your risk of heart disease, diabetes, high blood pressure, and high cholesterol.
- It can be difficult to complete 150 minutes of aerobic activity each week. To make it easier, follow these tips:
- Schedule time during your day to be physically active.
- Choose activities you enjoy doing.
- Exercise in short bursts, such as walking for 10 minutes three times a day.
- Participate in activities with friends or family. You can do aerobic exercise every day. There is no need to rest between workouts unless you are at an extreme level of training, such as preparing for a marathon, or if you have recurring joint pain. If joint pain is a limiting factor, talk to your health care provider about less painful exercises.
