Recommended Aerobic Exercises

While your body requires energy for any type of physical activity, fitness experts often recommend aerobic exercise as the best way to burn the largest amount of calories and reduce unwanted fat. A variety of aerobic methods exist --- including swimming, jogging, biking, tennis and volleyball. Your body benefits from aerobic exercise through more than weight loss, as you'll also lower your risk for cardiovascular disease. Recognize the various types of aerobic activity to determine which exercise suits your lifestyle.

Why Doctors Recommend Aerobic Exercise

Physical activities that involve rapid movement of large muscle groups -- such as hips, arms and legs -- are called aerobic exercises. Aerobic workouts result in a faster rate of breathing and an increased heart rate, which elevates the amounts of blood delivered to your lungs and body. Doctors typically recommend aerobic exercise as the first component of a plan for weight loss because you'll burn calories the fastest. An aerobic regimen also benefits your overall health by providing increased stamina, a stronger immune system and a lowered risk for heart disease, cancer and diabetes.

Walking and Swimming

Harvard Medical School suggests walking as a convenient form of aerobic exercise for most lifestyles. Walking requires no training or equipment and can take place inside at a mall or outdoors on sidewalks or at your favorite beach. Beginners or people with joint problems often prefer walking, as the activity is relatively low-impact. Consider adding variety and intensity to your walk by climbing stairs, which allows you to burn calories up to three times faster than a walk on a normal surface. The Merck Manuals Medical Library recommends swimming as an ideal aerobic exercise for your whole body, placing minimal strain on your muscles and joints. Swimming also provides a vigorous workout --- even for conditioned athletes --- as you'll need to move consistently at a moderate intensity to gain the most aerobic benefits.

Bike Riding and Aerobic Classes

The Cleveland Clinic reports that doctors often advise patients who are obese to adopt an aerobic regimen with bicycling, which burns calories without subjecting your back and knees to stress. Regular rides on a normal or stationary bike are also ideal for people who are able to walk only for limited time periods due to arthritis pain or other orthopedic problems. Aerobic dancing offers social opportunities as well as the chance to build muscle. Many classes feature routines that require you to hold small hand weights. Older adults with weak muscle capacity often prefer classes that feature water aerobics, as water supports your body and allows you to avoid falls against a hard surface.

Your Ideal Schedule

A healthy aerobic schedule includes exercise on three to seven days weekly for 30 to 60 minutes, although your doctor's input on how often and how hard you should work out is essential --- especially if you have a heart condition. Start slowly and work up to a moderate intensity as your workouts continue.