Aerobic exercise includes any activity that involves continuous exertion. Walking, jogging and running are basic forms of aerobic exercise that play a part in many other activities like basketball and hiking. Walking provides many health benefits, such as reduced stress and improved fitness.
Features
Aerobic exercise conditions the lungs and heart while improving circulation and burning calories. Walking is a simple, gentle form of aerobics that can be done outdoors, on a treadmill or in a big indoor space like a mall. Unlike running, walking is a low-impact exercise that doesn't cause unnecessary stress on weight-bearing joints like the knees. The intensity can be easily adjusted to match your fitness level.
Health Benefits
Walking is a healthy activity with many mental and physical benefits. According to the Mayo Clinic, it reduces the risk of type II diabetes while lowering blood pressure and cholesterol. Aerobic exercises like walking also help boost mood by triggering the release of neurotransmitters and endorphins---the brain's pleasure-inducing chemicals. Other benefits include weight management, increased strength and improved endurance for athletic activities.
Methods
Exercise needs vary depending on factors like age and current fitness level. The Centers for Disease Control states that adults need 150 minutes of moderately intense aerobic exercise each week. When engaging in aerobic activities like walking, warm-up first with a low-intensity exercise like stretching to help prevent injury. If you're new to walking, go only as fast and far as you comfortably can, and check your heart rate afterward to gauge the intensity of your workout. Taking short, leisurely walks around the block is a great way for beginners to work up to longer and more strenuous walks.
Safety Precautions
While walking is a generally safe exercise, it's important to observe basic safety precautions to avoid injury. Mayo Clinic advises wearing comfortable shoes and loose-fitting clothes that allow the skin to breathe. When walking outdoors, avoid using headphones or other devices that could distract you from potential threats like oncoming traffic. Always be aware of your surroundings, and wear reflective gear to increase visibility when walking at night.
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