No matter your weight, cardiovascular, or aerobic, exercise is good for you and can improve your health. Done on a regular basis, cardio reduces your risk of developing chronic disease, boosts mental health and helps you live healthier for longer. Many types of activities can be considered aerobic exercise, as long as you get your heart rate up for a sustained period of time.
Types
Walking is a popular type of aerobic exercise, particularly if you have been inactive. It does not require special equipment and can be done almost anywhere. Walk at a brisk pace to increase your heart rate and to gain the benefits associated with aerobic exercise. Cycling, either outside or on a stationary bike, is another popular type of aerobic exercise. Other types of aerobic exercise include swimming, running, dancing and sports that require continuous movement. Even if you are not overweight, any activities that increase your heart rate for at least 10 minutes at a time are recommended for improved health.
Recommendations
The American College of Sports Medicine recommends at least 30 minutes of moderate-intensity aerobic exercise five days each week for all healthy adults. This is enough exercise to help you stay healthy and reduce your risk of chronic disease. Exercising at a moderate intensity means working hard enough to increase your heart rate and breathing noticeably while still allowing you to carry on a conversation. Aerobic exercise can be done all in one 30-minute session or in shorter, multiple exercise sessions throughout the day, as long as they last at least 10 minutes.
Benefits
There are many more reasons to participate in aerobic exercise besides weight control. MayoClinic.com reports that regular aerobic exercise reduces your risk of heart disease, high blood pressure, high cholesterol, type 2 diabetes and some types of cancer. Weight-bearing types of aerobic exercise, such as walking and running, strengthen your bones. Aerobic exercise helps your heart become stronger and more efficient, boosts your mood and boosts your immune system.
Considerations
Participating in aerobic exercise is more important than the type of activity you choose. The Harvard School of Public Health suggests choosing types of exercise you enjoy to increase your chances of sticking with your workout plans. If you have been inactive for a while, or if you have a condition that limits your ability to exercise, talk with your doctor before beginning an aerobic exercise routine. Once cleared to exercise, slowly and gradually work your way up to the exercise recommendations.
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