The Best Aerobic Exercise Steps

With many different types of aerobic exercise to choose from, it might be easier than you think to include it in your lifestyle. Taking steps to make aerobic exercise part of your workout routine can boost your overall health and reduce your risk for chronic diseases. Opting for the type of exercise you truly enjoy increases the chance you will stick with your exercise plan. Be sure to first check with your doctor, especially if you are new to exercise or have a condition that may make exercise unsafe for you.

Considerations

Once your doctor clears you for exercise, choose the types you enjoy and are comfortable doing. Weber State University reports that the best exercise is whatever you will do consistently. Popular types of aerobic exercise include walking, swimming, running, cycling, aerobics and even dancing.

Frequency

Planning ahead and scheduling time for your aerobic exercise is another important step as you prepare to begin your program. The American College of Sports Medicine, or ACSM, recommends at least 30 minutes of aerobic exercise five days each week. This amount is enough for you to maintain good health and reduce your risk of chronic diseases. If your routine is part of a weight loss plan, the ACSM suggests that 60 minutes or more of aerobic exercise may be necessary most days of the week.

Intensity

Exercising at the proper intensity is another key part of your aerobic exercise plan. The Centers for Disease Control and Prevention recommends doing your aerobic exercise at a moderate intensity level and including more vigorous-intensity activities as your fitness increases. You can gauge your intensity level using the "talk test" or through measuring your heart rate. If you can talk but not sing during your exercise, you are probably at a moderate-intensity level. Taking steps to determine your exercise intensity level is important to ensure you get the most out of your workout.

Benefits

Sticking with your aerobic exercise plan can boost your cardiovascular health by strengthening your heart, lowering your blood pressure and keeping your arteries clear. Other benefits of regular aerobic exercise include an increased energy level, a stronger immune system and reduced symptoms of anxiety and depression. Participating in regular aerobic exercise is one of the best steps you can take to help you live healthier longer.