Aerobic exercise is defined as "any activity that uses large muscle groups, can be maintained continuously, and is rhythmic in
nature." It is a type of exercise that causes the heart and lungs to work harder than at rest. Good examples are swimming,
cycling, jogging, walking, skiing and aerobics.
When you're aerobically fit, your body takes in and uses oxygen more efficiently. You breathe faster and more deeply to maximize
the amount of oxygen in your blood stream, your heart pumps blood faster and more forcefully and your small blood vessels (capillaries)
increase in diameter (dilate) and in number. Aerobic exercise can help you live a longer and healthier life by:
- Reducing your risk of coronary artery disease: even if you've had a heart attack. Achieving a higher level of aerobic fitness can help prevent a second attack
- Reducing your risk of developing hypertension (high blood pressure). If you have high blood pressure, aerobic exercise can help lower it
- Improving blood fats. Exercise increases the concentration of high-density lipoprotein (HDL) cholesterol (the 'good' cholesterol) and decreases the concentration of low-density lipoprotein (LDL) cholesterol (the 'bad' cholesterol) in your blood
- Managing your weight. Combined with a healthy diet and appropriate strength training, aerobic exercise can help you lose weight or maintain a healthy weight
- Strengthening your heart muscle. A stronger heart can pump more blood for every heartbeat, which means your heart doesn't need to beat as fast during rest or exercise
- Improving blood flow to all parts of your body. A stronger heart muscle pumps blood more efficiently
- Boosting your mood. Aerobic exercise can ease the gloominess of depression and the tension associated with anxiety
Regardless of your age, weight or athletic ability, aerobic exercise is good for you. Whether as a structured exercise programme
or just part of your daily routine, all exercise adds up to a healthier heart. Here are some tips for successful exercising:
- If you have been inactive or sedentary for a long time, are overweight, have a high risk of coronary heart disease or some other health problem, see your doctor for a medical check-up before starting any physical activity programme
- Choose activities that are fun, not exhausting
- Add variety. Try not to rely too much on one activity, but develop a selection that you can enjoy so that exercise won’t become boring or routine
- Kit yourself out in comfortable, properly fitted footwear and clothing appropriate for the activity and the weather
- Choose a convenient time and place to do activities. Make exercise a habit, but be flexible. If you miss a time, work exercise into your day another way
- Exercise to music. Use an I-Pod or walkman on a run or in the gym to provide added enjoyment to exercise
- Surround yourself with supportive people who will encourage and support you with your exercise programme
- Share your activity time with others. Some days exercise with a friend or take your dog for a jog
- Don’t overdo it. Tackle low- to moderate-level activities at first, and only once you feel comfortable with your level of progress, can you can slowly increase the duration and intensity of your activities. Over time, work up to exercising three or four times per week for 30-60 minutes
- Keep a record of your activities and reward yourself at special milestones. Nothing motivates quite like success!
Do see your doctor or other healthcare provider if any of the following apply to you, and make sure you get their approval before starting any exercise plan :
- You have a heart condition or you have had a stroke
- During or right after any exercise, you get pains or pressure in the left or mid-chest area, left neck, shoulder or arm - if this ever happens stop and call your GP immediately or call an ambulance
- You have developed chest pain within the last month
- You feel extremely breathless after mild exertion
- Your doctor recommended you take medicine for your blood pressure, a heart condition or a stroke
- Your doctor said you have bone, joint or muscle problems that could be made worse by the proposed physical activity
- You have a medical condition or other physical reason not mentioned here that might need special attention in an exercise program (e.g. diabetes)
- You are middle-aged or older, have not been physically active and now plan a relatively vigorous exercise program
If none of the above applies to you, you can start on a gradual, sensible program of increased activity tailored to your needs. Take
it easy at first - some gentle walking is a great way to start, but get active. Your heart will thank you for it.