In aerobic activity, your body uses oxygen in a process that breaks down fat and glucose for energy. Aerobic exercise refers to any physical activity that uses the large muscles in your arms and legs and makes your heart and lungs work harder.
Good examples are swimming, cycling, rowing, jogging, brisk walking, cross country skiing, touch football and aerobics or ‘cardio’ classes at the gym. Do these exercises regularly and you’ll get something wonderful in return — stamina. This means you’ll be able to do any kind of physical activity for longer without getting tired.
How does aerobic exercise give you more stamina?
It increases the capacity of your heart and lungs to take oxygen-rich blood to your muscles. This means your muscles can produce energy for movement over a longer period, making it easier to do any kind of physical activity — walking, gardening, shopping — for longer. When physical activity gets easier, you’re likely to do more of it, and this builds stronger muscles that let you do even more physical activity without feeling tired.
What are the benefits of aerobic exercise?
- Weight loss. Aerobic exercise burns kilojoules and when combined with a healthy diet it helps you lose excess fat. Losing inches around your midline can be especially important — the Australian Better Health Initiative waist measurement cut-off points are 94 centimetres for men and 80 centimetres for women. Measurements above these figures increase your risk of chronic diseases such as heart disease, type 2 diabetes and some cancers.
- Healthier arteries. By reducing ‘bad’ LDL (low-density lipoprotein) cholesterol and raising ‘good’ HDL (high-density lipoprotein) cholesterol, regular aerobic exercise can reduce the build up of plaque in the arteries.
- A stronger heart. Strengthening your heart muscle means your heart can pump more blood for every heartbeat, which means your heart doesn't need to beat as fast during rest or exercise.
- Reduced risk of coronary heart disease. Even if you've had a heart attack previously, achieving a higher level of aerobic fitness can help prevent another heart attack.
- Lower risk of chronic disease. As well as helping prevent heart disease and stroke, aerobic exercise lowers the risk of obesity, type 2 diabetes and certain types of cancer. Weight-bearing aerobic exercises like walking and jogging reduce the risk of osteoporosis.
- Improved mood. Exercise can help prevent and treat mild-to-moderate depression.
- A sharper mind. Studies published in Annals of Internal Medicine and Alzheimer’s and Dementia suggest that regular aerobic exercise may reduce cognitive decline in older people.
How long should I do aerobic exercise for?
According to the National Physical Activity Guidelines, adults should do around 30 minutes of moderate-intensity aerobic activity most days of the week. ‘Moderate-intensity’ means activities such as brisk walking (as opposed to strolling or window-shopping) where your heart rate is slightly increased. As a guide, you should be able to talk comfortably — but not sing. Aerobic exercise should be done continuously for at least 15–20 minutes to achieve health benefits.
How often should I do aerobic exercise?
Although regular exercise of moderate intensity such as walking for 30 minutes on most days of the week helps reduce heart disease risk, a few sessions of more vigorous types of exercise increases fitness and protection against heart disease even more. The National Physical Activity Guidelines recommend including sessions of 30 minutes or more of vigorous activity three or four times a week. These can include aerobic activities such as aerobics classes, speed walking, jogging, fast cycling, brisk rowing or sports such as football, netball and basketball.
How can I get the most out of aerobic exercise?
- Choose a form of aerobic exercise you enjoy that fits easily into your day
- Start off slowly. Tackle low-to-moderate level activities at first and slowly increase the duration and intensity.
- Try adding variety by including a mix of activities such as walking and cycling or walking and swimming. Exercise or dance classes at a local gym or community centre can also be fun, keep you motivated and stop you from getting bored.
- Share your activity time with others — exercise with a friend or take your dog for a jog
- Once you feel fitter, see every set of steps as an opportunity to boost your fitness. Because walking (or running) up steps is more challenging than on a level surface, stair climbing works your heart harder and does more to strengthen muscles in calves, thighs and buttocks. It burns up more kilojoules too — just climbing two flights of stairs each day can result in up to a weight loss of 2.7 kg over one year, according to US research by Brownell and colleagues.
Who is aerobic exercise suitable for?
Because so many activities count as aerobic — including brisk walking, dancing and swimming — most people should be able to find one that suits them. If you’re unused to exercise, start slowly by walking for a few minutes at a time twice a day. Gradually increase your walking time and walk more briskly as you get fitter. Work toward walking for 20–30 minutes a day. If you have arthritis, swimming is one aerobic activity that is unlikely to stress your joints.
More vigorous forms of exercise aren’t generally recommended for some people. Check with your doctor first if you’re pregnant, over 40, have been leading a mostly inactive lifestyle, or have heart disease, a family history of heart disease or any other major health problem.
What about avoiding injury?
Some types of aerobic exercise such as brisk walking and swimming carry less risk of injury than others. High impact activities that can stress joints, muscle tendons and ligaments include running, soccer, netball and aerobics classes. General rules to help reduce injury risk include:
- Before you start exercising, spend a few minutes warming up the muscles that you’ll need to use. For example, walk for a few minutes before you start jogging or running. Warming up reduces the risk of tearing or straining muscles.
- Avoid exaggerated movements that might cause an injury.
- If your activity requires specific skills, such as rowing or swimming, expert coaching in correct technique and regular practice will help reduce injury risk.
- If you’ve had any musculo-skeletal problems in the past, such as problems with your knees or back, check with a sports medicine professional before starting any vigorous exercise.
- Have the right gear for your activity. High impact activities such as running and aerobics classes and high-impact sports need suitable shoes to cushion the load on joints and muscles. Cyclists need to wear helmets.
- If you feel pain or experience an injury while you’re exercising, stop immediately and seek medical advice. Don’t resume the exercise again until the injury is healed and you have the go ahead from your doctor.
Further information
Better Health Channel: aerobic exercise http://www.betterhealth.vic.gov.au/
Smartplay: sport safety and injury prevention program http://www.smartplay.com.au/
Sources
Australian Better Health Initiative. Measure Up. [online] Canberra, ACT: Commonwealth of Australia. c2007 [updated 19 May 2010, accessed 5 Aug 2010] Available from:http://www.measureup.gov.au
Australian Government Department of Health and Ageing. Physical activity guidelines. [online] Cahttp://www.smartplay.com.au/nberra, ACT: Commonwealth of Australia. c2007. [last updated 23 Mar 2009, accessed 11 Aug 2010] Available from: http://www.health.gov.au/internet/main/publishing.nsf/Content/health-pubhlth-strateg-phys-act-guidelines
Brownell KD Stunkard AJ Albaum JM. Evaluation and modification of exercise patterns in the natural environment. American Journal of Psychiatry. 1980; 137: 1540–1545.
Egger G Champion N Bolton A, editors. The Fitness Leader’s Handbook. 4th ed. Kenthurst, NSW: Kangaroo Press. 1998.
Kramer AF Erikson KI. Effects of physical activity on cognition, well-being, and brain - human interventions. Alzheimer’s & Dementia. 2007; 3(Suppl 1): S45-S51.
Larson EB Wang L Bowen JD et al. Exercise is associated with reduced risk of incident dementia among persons 65 years of age and older. Annals of Internal Medicine. 2006; 144(2): 73–81.
Mayo Clinic. Aerobic exercise: Top 10 reasons to get physical. [online] Mayo Foundation for Medical Research and Education. c1998-2010 [last updated 14 Feb 2009, accessed 16 Aug 2010] Available from: http://www.mayoclinic.com/health/aerobic-exercise/EP00002
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Last published: 31 October 2010
