While aerobic activities like walking and bicycling offer a wealth of benefits to your body, including stronger heart function and better breathing, any exercise can threaten your health if not approached correctly. Schedule a visit with your doctor in advance of considering an aerobic regimen in order to discuss your options and review the potential risks.
The Effects of Aerobic Exercise
Doctors often recommend aerobic activity for patients of all ages in order to lose weight and improve overall fitness. Exercises like bicycling, jogging, swimming and brisk walking burn calories by requiring you to consistently move your hips and legs, as well as your arms. Benefits of aerobic activity include deeper breathing, better blood flow and cardiovascular function, along with a decreased chance for conditions like diabetes, stroke, heart attack and certain cancers.
The Role of Your Doctor
Health organizations typically suggest an aerobic regimen that includes moderate-intensity aerobic activity for between 30 and 60 minutes on most days of the week, although your doctor may determine that your overall health condition requires adopting a modified plan. People with heart problems or those who haven't exercised in the past may benefit from scheduling several shorter workouts of 10 minutes throughout the day, which will provide the same benefits as a 30-minute aerobic workout but places less strain on your body.
Selecting an Aerobic Regimen
You'll need to perform aerobic workouts regularly to obtain the health benefits. Your doctor can help you choose exercises you enjoy that are suited for your body and health conditions. Walking is generally a safe aerobic exercise, while people who are obese or have orthopedic and balance problems may benefit from riding a stationary bicycle. Swimming is light on your joints and muscles, although doctors often discourage the exercise for people with heart conditions, as maintaining an aerobic pace for 30 minutes can be challenging. Machines like stair climbers are also designed to provide a vigorous workout and are not recommended for those who are new to exercise or have joint problems.
Understanding the Risks
Ask your doctor about ways to lower your risk for injury during your aerobic workouts, even if you are in good shape. Trainers typically advise a short warm-up period in order to prepare your body for the increased demands of exercise. Aim for up to 10 minutes of light walking or cycling on a stationary bike and then cool down after your workout for the same amount of time with light stretching. Your risk elevates for injury when you perform aerobic exercise at a pace too fast to allow a normal conversation. Your doctor can also advise you about warning signs that indicate you should discontinue a workout and seek medical attention, including pain in the shoulder or jaw, chest tightness, dizzy spells or breathing challenges.
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