Wellness

Aerobic Exercise: How to Start and How Often?

Source: Mayo Clinic
Print
Share
Save

Aerobic exercise is important in order to live a healthier and longer life. Regular aerobic exercise improves blood circulation, reduces fat, decreases health risks, boosts mood and strengthens the heart. Exercise plays a vital role in both physical and mental well-being.

How to start?
When first choosing an aerobic exercise program, people should consider walking. Brisk walking is a great aerobic exercise. It is natural, simple and safe. A lot of people prefer walking because it does not require special classes or a professional trainer. A pair of comfortable walking shoes and commitment to exercise daily are the only requirements. Walking in nature is especially good for the relaxation benefits.

How often?
A total of 150 minutes of moderate aerobic exercise or 75 minutes of high-intensity exercise per week is recommended to keep the body and mind fit and healthy. It is not necessary to do the exercise all at one time. It can be done in short increments throughout the week. Even 5 to 10 minute sessions spread throughout the day is beneficial.

Helpful tips
When an individual is new to exercise, they should begin slowly and gradually ease into it. Overworking the body will not produce sustainable results; oftentimes, motivation is lost and the individual may abandon the exercise program altogether. The same rules apply when people start a daily walking program. They should start by walking 5 to 10 minutes a day and gradually increase the time; this allows the muscles to adapt slowly while preventing injury.