What is Aerobic Exercise?
Primarily, an exercise can consider aerobic, if heart rate and breathing rates are raised, through the regular use of large muscle groups, over an extended time.
How do you do this? It’s comfortable with some.
- Brisk walking or running
- Water aerobics
Other traditional methods that make use of aerobic exercise equipment, such as a treadmill, a stair stepper, an exercise bike, or an elliptical trainer. When done in rapid motion, even usual house chores can become aerobic.
One of the great things about aerobic exercise it that you can do it on your schedule and for whatever length of time works for you. Depending on your doctor’s advice and what they suggest as a target heart rate.
For instance, many health experts have indicated that doing several ten-minute walks during the day can be as beneficial as doing one longer step. And if you have a day when you’re just not up to doing high-impact aerobics, that’s fine.
Although low-impact aerobics need to do for a more extended time to have the same benefit as a more vigorous workout, doing them for even 15 to 20 minutes may be better than taking the day off.
Aerobic Exercise for Back Pain
In addition to back stretching and back strengthening exercises, I have had aerobic type exercise recommended for back pain treatment, for both occasional flare-ups and chronic back pain. Why?
Aerobic exercise helps increase blood flow, which in turn provides nutrients and oxygen to the muscles, joints, and ligaments that help support the spine. It can also help reduce the stiffness and muscle weakness which is often associated with back pain.
The amount of exercise I do usually depends on the stage of back pain. For a recent injury or flare-up, rest and ice therapy may be my best solution for the first day or two. But once the pain begins to stabilize it’s usually time for some low impact aerobics, like walking, swimming, or riding an exercise bicycle. After that and depending on the pain level, I usually increase aerobic intensity.
Aerobic exercise and stretch exercise, are the #1 things that I have found to help relieve my back pain. However, I discovered that if I exercise when I feel rushed, it does NOT work, AND it tends to increase the tenseness in my muscles.
I always take time for warm-up exercise before doing aerobics – a great way to relax both the body and the mind.
Health Benefits of Aerobic Exercise
Many health professionals believe that the exercise health benefits of aerobic exercise include:
- Weight loss or weight control
- An increased energy level
- Reduced stress
- Improved psychological outlook with less depression
- A strengthened heart muscle
- Greater flexibility and balance
- Chronic arthritis pain relief
- Improved immune system
- Control of blood pressure and type 2 diabetes
- Reduced risk of osteoporosis, when doing weight-bearing aerobics
How much exercise do you need? Although your physician should decide what is best for you, general published fitness guidelines for healthy adults suggest.
Overall health: 30 minutes a day, at a comfortable pace, as many days a week as you can.
Cardiovascular benefit: 20-30 minutes, 4-5 days a week, at a brisk pace.
Weight loss: 45-60 minutes, five days a week, at a brisk pace.
Before you begin an aerobic exercise program, know a bit about your target heart rate. Talk to your doctor and find out what yours should be, as it plays a role in the safety and effectiveness of an exercise routine. Depending on your age and other health factors they may recommend that you have a stress test before your taking part in aerobic activity.
What if you have arthritis?
You may want to ask about adding water aerobics to an arthritis exercise program. Although it’s not a weight-bearing exercise, it can still provide other benefits of an aerobic workout.
The buoyancy of the water makes water aerobics routines a stress free exercise for the joints and muscles. While the warmth of the water tends to have a soothing effect on the resistance of the water. Can make this type of activity an excellent way to strengthen muscles.
Walking, jogging, running in the water, or playing pool games with a ball, are all great ways to have fun while getting an excellent aerobic workout. By making use of floating devices, even non-swimmers can benefit.