Aerobic exercise, which is any movement that makes the heart and lungs work harder to meet the increased demand for oxygen, offers multiple health benefits. In addition to providing a way to help manage your weight, aerobic exercise has been proven--as noted in the March 2006 edition of the "Canadian Medical Association Journal"--to prevent the development of some chronic diseases such as heart disease, diabetes, cancer, hypertension, obesity, depression and osteoporosis. Aerobic fitness moves involve the largest muscle groups of the body---the trunk, the legs and arms. The American College of Sports Medicine (ACSM) prescribes moderately intense aerobic exercise for 30 minutes, five times per week. ACSM defines moderate intensity exercise as working "hard enough to raise your heart rate and break a sweat, yet still being able to carry on a conversation."
Walking and Running
A walking or running routine, indoors on a treadmill or outdoors, is one of the easiest aerobic fitness exercises. Walking is an accessible fitness program that may be made more challenging with the addition of inclines or bursts of jogging. This form of exercise may be inappropriate for people with arthritis, back problems or too much extra weight, as the impact of walking or jogging for long periods may put too much stress on the joints.
Cycling
Outdoor cycling, indoor group cycling classes and electrically powered stationary bikes all offer a non-impact way to fit in one of your 30 minute aerobic fitness sessions. Which variety you choose generally depends on logistics and lifestyle preference. Some overweight people may find certain bicycles do not readily fit their frames. Recumbent bikes provide an option for people who need additional back support or relief from shoulder stress.
Swimming
Swimming, water aerobics or water walking provide a total body strength and aerobic workout. The force of water makes the body move less efficiently, so it is easier to raise your heart rate when working in a water-based environment. Pool work is extremely easy on the joints, so it is appropriate for all fitness levels and for many with injuries or joint complications.
Fitness Classes
Aerobics fitness classes include step aerobics, dance programs (like Zumba or hip hop), kickboxing and boot camp. If you are new to classes, check with the instructor that the class is appropriate for your fitness level and physical abilities. Fitness classes may provide extra motivation through camaraderie and an energizing instructor.
Calisthenics
If you do not have access to a fitness facility, and an outdoor run is not for you, you can do other aerobics fitness exercises at home. A circuit of classic calisthenic exercises like jumping jacks, jogging in place, jumping rope and football runs repeated in quick succession for 30 minutes at a time qualifies as aerobic activity.
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