Why Aerobic Exercise?
Increasing levels of moderate physical activity is an important goal for reducing health-related problems in sedentary people.
Moderate levels of physical activity reduce the risk of developing most chronic health problems such as hypertension, cardiovascular disease, diabetes, and osteoporosis.
Those who increase their physical activity have a lower death rate from all causes than those who remain inactive.
The overall risk for the amount of activity needed to gain these benefits is relatively small. However before initiating any type of exercise program a physician evaluation or some form of health screening should be completed to determine any underlying health problems.
What is Aerobic Exercise?
Any rhythmical physical activity that can be sustained for a prolonged amount of time, such as walking, jogging, running, cycling, stair climbing, aerobics, swimming, and any sport activities.
How do I start?
The biggest point to remember when starting an exercise routine is to start slowly: focus on doing too little as opposed to doing too much. By starting slowly and progressing from easily accomplished activities to those that are more difficult, the chance of becoming sore or aggravating an old injury are reduced.
Start with short low intensity exercises that you can easily add on to. For example walk for 5-10 min around your neighborhood three times one week.
You can add on in several ways:
- Increase the amount of time you walk
- Increase the number of times you walk each day
- Increase the speed of your walk or find a route with hills that you have to walk up.
The current standard of physical activity is:
- 5 days of moderate intensity physical activity per week OR
- 3 days of high intensity physical activity per week
It is important to know that there is an inverse relationship between the amount of time you are exercising and the intensity at which you are exercising as well as the amount of time you are exercising and the number of days per week that you are exercising.
Always warm up, stretch and cool down each time you exercise by doing some light exercises to transition from rest to exercise and back to rest. You can refer to the stretching section for some examples of exercises that you can do.
If you feel you need some guidance with starting an exercise program, we will be happy to assist you with a personalized program geared towards your needs and goals.