Most people consider themselves basically healthy as long as they don’t suffer from any disease or infirmity. But fitness is far more than
that. Fitness means having efficient circulation, muscular strength, stamina and being flexible, agile and coordinated. Being physically
fit also helps you to look good, feel energetic and enjoy life.
There are so many different types of exercise to choose from. All good exercise programs incorporate some aerobic activity. This raises the
heart rate and works muscles rhythmically, allowing a comfortable pace of exercise. Aerobic exercise strengthens the heart, burns fat and
speeds up metabolism. Some of the most popular forms of aerobic exercise include:
- Walking is easy on the joints and burns fat effectively when done consistently. Walking also provides a versatile, convenient workout that requires only a good pair of walking shoes. Walk during your lunch hour, after dinner or before breakfast. Walking can be social and can be done virtually anywhere. It's also low cost and low maintenance. A good goal to start with is 30 minutes three times a week. Start slowly, increase your distance gradually and remember to set attainable goals.
- Running is the most efficient exercise for burning fat and increasing cardiovascular endurance. Again, it is important to start slowly and have realistic goals. A good strategy for beginners is to alternate a five-minute jog/walk routine (walk for five minutes, jog for five minutes, walk for five minutes, etc). Make sure to rest between running days to give the joints a chance to recover and to build endurance in the muscles.
- Swimming is one of the healthiest types of exercise as there is no physical stress on the joints, bones or muscles. However, swimming does not burn fat as efficiently and is not as effective at building bone density as other weight-bearing exercises such as running, cycling or weight lifting.
- Cycling. Whether it is a sunny weekend in the country or a tough spinning workout in the gym, cycling is versatile, social and extremely healthy.
Some tips for healthy aerobic workouts:
- Be sure to warm up the muscles before exercising. Stretch gently and well
- If you have any medical conditions that may make high-impact aerobic activity less enjoyable, choose something less jarring to the joints, such as swimming or walking
- Vary activities weekly or daily
- Strengthen your muscles and joints by doing a range of complementary activities
Whatever form of regular exercise you choose, make sure to choose an aerobic activity that is both suited to your fitness level and enjoyable.
You can even try to involve your partner or friends so you can support and encourage each other and make exercising a fun and social activity.