A strong, healthy heart and lungs are important for quality of life. To keep these vital organs in optimum working order, include aerobic exercises -- also known as cardio -- in your general fitness regime. There are a wide range of possible activities to choose from, whether indoors ones, such as treadmills, punching bags and jumping ropes, or outdoors ones, such as cycling and hiking. Always consult your doctor before starting a new exercise regimen. And if an aerobic exercise triggers chest pains, nausea, dizziness or breathing difficulties, get medical attention immediately.
Step 1
Take brisk daily walks of at least 10 minutes, if you are a beginner. Pace your walk so that it's brisk enough to raise a sweat, but not so exacting that you can't talk. Continue with your daily walk until you can manage it comfortably, without feelings of fatigue.
Step 2
Graduate to a more demanding aerobic exercise at least 30 minutes four times a week. If you're not very confident in your ability, do an exercise that's easy to pull out of, such as a jog or a cycle ride in your own neighborhood. Or try running or swimming. The aim is to work up a sweat and raise your heart rate.
Step 3
Do interval training twice a week using your aerobic exercise of choice, which involves alternating intense activity with rest periods. For example, jog for four minutes then sprint for one minute, and alternate between these two for 30 minutes.
Step 4
Widen your scope to aerobic sports such as racquetball or Frisbee golf. Varying your regime and keeping it fun means you're more likely to persevere with it.
References
- University of Maryland Medical Center: Healthy Living: Overview
- University of Maryland Medical Center: Types of Exercises
- "Pschology of Physical Activity"; Stuart J.H. Bridie et al; 2008
