Aerobics

Aerobic exercise is cardiovascular conditioning that uses both arms, both legs or all four limbs for at least 20 – 30 minutes continuously. 

This type of exercise is part of a well-rounded fitness program, along with strengthening, flexibility and balance exercises. It builds your energy reserves beyond what your body requires for daily activities, improving your function and quality of life.

It is best to choose a weight-bearing activity such as dancing, walking, stairs, cross-country skiing, dancing or Zumba.

The following resources are designed to be used as part of the osteoporosis program at the Misericordia Community Hospital under the guidance of a physical therapist. For your safety, consult with a physical therapist before using them.

Frequency, duration and intensity

During aerobic exercise, you should aim for moderate to vigorous intensity. You should work at a level where you feel your heart is beating faster and you are breathing harder. You should still be able to talk.

You should aim to do aerobic exercise at least five days per week, 30 minutes each day. If 30 minutes at once is too much, you can break your exercise into 10-minute sessions throughout the day to reach your exercise goal. 

You should get a total of 150 minutes of moderate activity, or 75 minutes of vigorous activity, per week. 

How to avoid injury

Follow these guidelines to stay safe during aerobic exercise:

• warm up properly before exercising
• avoid exercising immediately after meals
• build up your level of activity gradually
• listen to your body for early warning pains
• wear light, loose-fitting clothing that is appropriate for the weather

Wear proper footwear

Your footwear should have:

• a firm heel that doesn’t allow the back of your foot to lift out of the shoe when you walk
• a flexible center so the sole bends easily from heel to toe
• room in the toe area
• a low heel (less than one inch)
• adequate cushioning in the heel and sole

When to talk to your doctor

Talk to your doctor about aerobic exercise if you:

• have a heart condition
• are older than 45
• are between 35-45 and have risk factors such as smoking, low back or other chronic joint pain, elevated cholesterol, obesity, diabetes or a family history of heart disease

Walking programs

A walking program is one of the simplest ways to reach your aerobic activity goals. The program should include a warm-up, a middle portion of the walk where the intensity is harder, and then a cool down period. Your walking time should increase over time.