Aerobic exercise, also referred to as cardio, is physical activity ranging from low to high intensity that pumps oxygen to working muscles. No matter your health goals, it’s a wildly beneficial exercise that assists with weight management and improves your entire quality of life!
“The benefits of aerobic work can have a lasting impact on mental, physical and emotional health,” says health/fitness professional and yoga instructor Laurel Dierking, MEd, NFPT. “Lower stress levels, improved heart health, sustainable energy, decreased joint pain and improved muscle tone are all results of consistent exercise. No matter your weight, exercise gives you access to healthier and happier body, clearer mind and more self-confidence. It gives your body the opportunity to function at its highest potential.”
Aerobic Exercise: Getting Started
Getting started with any new activity can feel daunting. What do you do? For how long? Is there a strategy to make sure you’re doing it right? Consider this:
Begin Stretching
Stretching regularly will help prepare your body for more movement and reduce soreness from any new routine. Flexibility is so important to exercise, though it’s unfortunately often neglected.
Set Realistic Goals
Ideally, if you’re just getting started with fitness, you can work up to between 15 – 60 minutes of consistent aerobic exercise three to fives time per week. Diversity is okay!
Choose an Exercise
Start with low impact activities like swimming, biking, Pilates, step aerobics or walking. This will limit or reduce strain on your joints. Training with a partner is a great way to stay accountable.
Make Steady Progress
Once you’ve been consistent with exercise for four to six weeks, and the work starts to feel easier, it’s time to switch things up. Instead of walking, try jogging for short intervals followed by a longer rest (walk) until you can jog all the way.
Ensure Success
As your exercise routine starts to change and you begin reaching your goals, don’t stop there. This is an opportunity to challenge yourself, set new goals and reach new accomplishments!
Disclaimer: Before beginning any new exercise plan or program, consult with your healthcare provider to ensure your safety and set realistic goals.
