Why Aerobic Exercise Matters
Health comes through good food, enough sleep, and a good bit of movement (physical activity) taking place. Concerning exercise, experts often recommend that aerobic exercise is one of the most effective ways to be in good condition and healthy.
What Is Aerobic Exercise?
Aerobic exercise, also called cardio, gets your heart pumping and your breathing up. It is the kind of task that allows you to move around for a while, such as walking, running, or dancing. The English word “aerobic” is a reference to “with oxygen,” and during these exercises, your body is using oxygen to break down stored fats and carbohydrates into energy. This energy supports your muscles to keep working, and function for longer. Most aerobic exercise can be sustained for at least 30 min with a combination of the heart and muscle that facilitates a sustained effort.
Why Is Aerobic Exercise Good for You?
Cardio isn’t just good for your heart; it’s good for your whole body—and even your mind! Here are some benefits you might notice:
- Burn calories and lose weight.
- Build stamina and get stronger.
- Improve your heart, lungs, and muscles.
- Reduce the risk of high blood pressure, diabetes, stroke, and cardiovascular disease.
- Feel less stressed and in a better mood.
- Increase good cholesterol and keep your arteries healthy.
- Live longer-studies demonstrate that exercise, performed daily or even weekly, can extend lifespan.
What Are Some Examples of Aerobic Exercise?
The best part? Aerobic exercise can be fun! There are so many activities to choose from, so you’re bound to find something you enjoy. Some great options include:
- Walking or hiking
- Running or jogging
- Swimming
- Biking
- Dancing
- Jumping rope
- Rollerblading
- Using cardio machines like treadmills or ellipticals
- Playing sports like basketball, soccer, or volleyball
These are activities you can do for longer periods. They are not the weightlifting type or, high-intensity interval training (HIIT) type of activity, which involve the use of muscle stored energy and not of oxygen.
How to Get Started
Want to add aerobic exercise to your life? Here’s how:
- Start Small
Begin with just 5 to 10 minutes of continuous movement. A simple plan is:
- 5 minutes warming up (like slow walking).
- 5–10 minutes of aerobic activity (like brisk walking).
- 5 minutes cooling down and stretching.
Repeated this procedure for several days during the first week.
- Add More Over Time
As you get used to it, increase your activity time and try picking up the pace. For example, start walking a bit faster or add one of the longer sessions. - Pick What You Love
Choose an activity you enjoy, whether it’s dancing, swimming, or biking. You’ll be more likely to stick with it if it’s fun! - Stay Consistent
Aim for 3 to 7 days of aerobic exercise each week. Each session should last at least 30 minutes once you’ve built up your stamina. - Talk to Your Doctor
If you’re new to exercise, have health conditions, or haven’t been active in a while, check with your doctor before starting.
Final Tip: Make It Fun!
Exercise doesn’t have to feel like a chore. Treat it as “me time” or even a social activity—grab a friend for a walk or join a dance class. Remember, movement is about feeling good and being healthy, not about being in pain or to be perfect. Start small, keep moving, and enjoy the journey!
