The American College of Sports Medicine recommends at least 30 minutes of moderate-intensity aerobic exercise on most days to gain the health benefits associated with physical activity. Aerobic exercise is also called cardiovascular exercise, or “cardio” for short. You can Increase your desire to regularly participate in aerobic exercise by selecting activities you enjoy.
Recommendations
The Centers for Disease Control and Prevention recommends a check-up by a physician for sedentary individuals and those with known heart disease and other chronic diseases before they begin a regular aerobic exercise program. Decrease your risk of injury by gradually increasing the intensity and duration of your selected aerobic exercises.
Walking
Walking is an easy and inexpensive way to perform aerobic exercise for people of any age and fitness level. All it takes is a good pair of shoes. Try walking at a steady pace for 30 minutes. If that's too long at first, walk in sets of 10 to 15 minutes throughout the day. Walking with friends or family members is a way to socialize while being active, and it can help develop a consistent habit.
Running
Running are jogging are more strenuous aerobic exercises. They require greater fitness than walking, but with consistency, you can become a runner or jogger. The risk of injury is higher, and the American College of Sports Medicine recommends that new runners and joggers gradually increase intensity and duration.
Cycling
Cycling is a non-weight-bearing activity with a low risk of injury compared with running and walking. Cycling also requires more equipment, and can be expensive depending on the bicycle you use. Leisurely cycling outdoors can be relaxing and effective if you take proper safety precautions. Always wear a helmet and follow the rules of the road. Indoor cycling classes led by a qualified instructor also can be effective aerobic exercise.
Swimming
Swimming is the third most-popular sport for recreational exercise. according to the U.S. Census Bureau. Swimming can put less pressure on joints than running or walking, and can benefit people with arthritis. Some report that they can exercise longer in water without increased muscle pain. Swimming can also increase mood in both men and women, according to the Centers for Disease Control and Prevention. A recreation center with lifeguards is one place to start a regular swimming routine.
References
- "American College of Sports Medicine's Guidelines for Exercise Testing and Prescription"; Walter R. Thompson, Ph.D., ed.; 2010
- Centers for Disease Control and Prevention: Physical Activity for Everyone
- "American College of Sports Medicine's Certification Review"; Khalid W. Bibi, Ph.D., ed.; 2010
- National Institute of Diabetes and Digestive and Kidney Diseases: Walking
- U.S. Census Bureau: Participation in Selected Sports Activities: 2007
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