Doctors often recommend aerobic activity --- or exercise that requires you to repetitively move your hips, legs and arms --- as an effective method to lose weight. Aerobic exercise also improves your cardiovascular function, as well as your overall health. Recognize how to successfully use the aerobic system to achieve the maximum benefits and ensure your health.
Step 1
Pick your favorite exercise. Aerobic activities include swimming, jogging, bike riding and even dancing. Walking is generally a solid exercise for beginners and can be performed almost anywhere.
Step 2
Start with modest goals. Most experts suggest 30 to 60 minutes of aerobic activity on three to five days of the week, although you'll need to start slowly --- especially if you aren't in shape. Add more time and intensity to your workouts as your comfort level increases.
Step 3
Feed your body for success. Your ability to perform aerobic exercise for the recommended time frame is weakened when you consume fried snacks and foods or beverages that are high in sugar or fat. Give your body the fuel it needs by eating plenty of vegetables, fruits and whole grains, as well as fat-free dairy products.
Step 4
Stretch all over. Set aside 5 to 10 minutes before and after every aerobic workout to lightly stretch the muscles in your body. The warm-up aids your balance and flexibility, and might reduce your injury risk.
Step 5
Grab the handles. People with arthritis, walking challenges or excessive weight often benefit from aerobic workouts on a bicycle, as the activity places less strain on your back and lower body.
Step 6
Guzzle without guilt. Water keeps your body hydrated during workouts and contains no calories. Aim to keep a bottle handy and avoid sugary sodas, coffee, alcohol and flavored milk.
Step 7
Limit your need for speed. Walking, swimming or biking at a pace that prevents you from speaking clearly or maintaining a conversation increases your chance for injury, especially when you have a cardiac condition.
Step 8
Reschedule when necessary. Stop your aerobic workout and contact your doctor if you suffer breathing difficulties, dizzy spells, confusion or pain in the jaw, chest or shoulder.
Tips and Warnings
- While aerobic exercise offers numerous benefits to your health, you might also benefit from a better mood, as the activity enables the release of natural painkillers in your body. Beginners often find it difficult to maintain a steady intensity for the duration of a 30- to 60-minute aerobic workout that features swimming.
- The aerobic system offers a variety of safe activities, although any exercise can pose risks to your well-being. Ask your doctor to review your exercise regimen in advance so she can suggest changes that might be necessary based on your overall health condition.
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