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The World Health Organization (WHO) recommends at least 150 to 300 minutes of moderate or vigorous aerobic physical activity per week for adults, regardless of age, weight, or athletic ability. Physical activity should be a fundamental part of your daily routine because it helps reduce weight and prevent many chronic diseases.
An aerobic workout or activity is any physical requirement that uses oxygen, raises your heart rate, and leaves you slightly out of breath. It not only keeps your heart, lungs, and blood vessels healthy, but also improves your overall physical condition. In other words, it helps you lose weight, have good health, and have more energy to perform your daily functions.
"Physical activity of any type and duration can improve health and well-being, but more is always better," commented Dr. Ruediger Krech, Director of Health Promotion at the World Health Organization. He added that, "if you have to spend a lot of time sitting, whether at work or at school, you should do more physical activity to counteract the harmful effects of sedentary behavior."
Benefits of aerobic exercise
During aerobic activity, you repeatedly move the large muscles of your arms, legs, and hips. Aerobic activities have many health benefits because they improve cardiovascular function, decrease resting heart rate and blood pressure, and contribute to lowering blood glucose and cholesterol levels.
It also improves your respiratory capacity, meaning you have more endurance and increased energy to perform more daily activities. Likewise, it prevents and delays the onset of common diseases in older adults, such as heart complications, stroke, type 2 diabetes, breast and colon cancer. Lastly, your small blood vessels (capillaries) will widen to carry more oxygen to the muscles and remove waste, such as carbon dioxide and lactic acid.
What are the types of aerobic exercises?
There are many types of aerobic exercises that can be adapted to your preferences, needs, and fitness level. Some examples of beneficial movements for health that do not require machines or several hours, only 30 minutes a day, are:
1. Walking
This is an excellent aerobic exercise for all ages. It puts little stress on your joints, making it good if you are just starting to exercise.
2. Cycling
It is good for improving your physical fitness and helps strengthen the upper muscles of your legs and your heart. It also helps with balance and is a good way to get around while avoiding the stress of traffic.
3. Swimming
It is a type of exercise that works your entire body but does not subject your joints to high tension. You can move at your own pace and gradually increase the effort you exert.
4. Dancing
It involves coordinated aerobic exercise routines with music led by an instructor who guides you and makes it fun. Why not make it a weekly routine and go with friends to stay motivated?
5. Running
It burns more calories than walking and improves your physical fitness. It hardly requires any special equipment, and you can vary your route to make it more enjoyable.
Some studies have shown that people who regularly engage in aerobic exercise live longer than those who do not. They may also have a lower risk of dying from all causes, such as heart disease and certain types of cancer.