Cardiovascular aerobic exercise is any activity that raises your heart rate to the point where you break a sweat but you can still talk. Aerobic exercise strengthens your heart and improves heart function. Choose an aerobic activity you enjoy and can do safely so you will stick with it long enough to reap the health benefits. Aerobic activity can be either low impact or high impact, depending on your fitness level and overall health.
Walking
Walking is the easiest form of low-impact aerobic exercise and the best way to start exercising, according to Cleveland Clinic. You can vary intensity according to your fitness level, and no special equipment is needed. You can walk indoors on a treadmill or track or walk outdoors on a summer day. Walking is also easy on the joints.
Cycling
Riding a bicycle, stationary or recumbent bike is ideal if you have joint problems that make walking or jogging difficult. Cycling is ideal for obese individuals or those at least 50 pounds or more overweight because it strengthens the heart without straining your joints and back. You can cycle indoors or outdoors, but weather conditions may occasionally prevent you from cycling outdoors.
Swimming
Swimming, another aerobic exercise, may be difficult for a beginner or non-swimmer, particularly if he tries to maintain an appropriate intensity level long enough to reap the cardiovascular benefit. Swimming is ideal for obese people or those with joint pain. Check with your doctor before starting a swimming regimen if you have a heart condition. You can easily exceed target heart rate when swimming, which mostly targets the upper body and is a less efficient activity than walking or running.
Dancing and Jogging
Dancing and jogging are high-impact aerobic exercises that can be done indoors, while jogging can also be done outdoors if weather permits. Avoid high-impact aerobics if you have orthopedic problems or have health issues including angina, chest pain or shortness of breath.
Exercise Machines
Steppers, stair climbers and ski machines all have advantages and disadvantages. They all provide an aerobic workout, and weather is no concern because the machines can be used indoors. However, exercising on these machines -- even at their lowest settings -- may be too strenuous for a beginner to get the most benefit. Steppers and stair climbers put stress on the hip and knee joints, ruling them out for people with hip or knee problems. Ski machines require above-average coordination.
Considerations
The American Heart Association states that healthy adults should aim for at least 30 minutes of aerobic exercise five days each week. Choose an aerobic activity you enjoy and can do safely so you will stick with it long enough to reap the health benefits. Consult a doctor before starting an exercise program.
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