Regular aerobic exercise has myriad potential benefits, including weight loss, improved stamina, a better mood, management of chronic ailments and a stronger immune system. According to Mayo Clinic.com, exercising regularly can even lengthen your lifespan. How often you should exercise largely depends on your exercise background, your age and your weight.
Starting your Routine
If you aren't accustomed to exercising regularly, start small. Consult with your doctor if you have any medical conditions that could restrict your physical activities, such as heart conditions, extreme obesity or breathing difficulties. For a gentle introduction to aerobic activity, stick with low-impact activities, such as walking. For your first day, take a five-minute walk in the morning and another one in the evening. The next day, do the same, tacking another five minutes on to each walk. Gauge how you feel as you continue. Try increasing the pace as long as your remain comfortable. You should be able to carry on a normal conversation while walking without any difficulty. Once you're accustomed to walking and have established your regular fitness routine, you can try more intensive activities, such as jogging, elliptical training, cycling or swimming.
Target Frequency
The American College of Sports Medicine recommends three to five days of exercise a week, or 20 to 60 minutes a day. Ideally, you should maintain your activity throughout the 20- to 60-minute session. However, if you find it necessary to take a break, work up to a longer workout gradually. For example, if you're running, slow to a brisk walk whenever you need to take a break. The American College of Sports Medicine recommends a warm-up and cool-down period in addition to the 20 to 60 minutes.
Variations in Routine
Some controversy exists over the ideal workout routine, whether it's more advantageous to perform frequent, brief workouts or less frequent, longer routines. According to Edward R. Laskowski, M.D. of Mayo Clinic, there's no advantage to doing one or the other. For this reason, the American College of Sports Medicine provides loose guidelines, which you can satisfy with 20-minute workouts, five times a week, or with hour-long workouts, three times a week. The Department of Health and Human Services also leaves things somewhat open, advising 150 minutes of moderate aerobic activity per week or 75 minutes of vigorous aerobic activity. Workouts of less than 10 minutes are not recommended, however.
Additional Considerations
Alongside aerobic activity, The Department of Health and Human Services recommends doing strength training exercises at least two times a week. You might opt for an activity that combines aerobic and strength training, such as rowing, or you could combine a cardio activity like jogging with weight training. If you have joint problems or arthritis, opt for low-impact aerobic and strength training exercises. Choose swimming or cycling instead of running and practice good form in your strength training, avoiding any jerky movements.
References
- MayoClinic.com: Aerobic Exercise: Top 10 Reasons to Get Physical
- Georgia State University Department of Kinesiology and Health: How to Exercise
- "Medicine and Science in Sports and Medicine"; American College of Sports Medicine Position Stand; June 1998
- MayoClinic.com; Aerobic Exercise: What's the Best Frequency for Workouts?; Edward R. Laskowski, M.D.
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