Types of Aerobic Activity
Low-impact aerobic activity can help improve cardiovascular health, decrease back and joint stiffness, and strengthen core muscles that help the spine balance weight. Mobility enhancing aerobics are important for maintaining quality of life. Aerobics can also help prevent or reduce chronic pain.
There are various benefits to aerobics, which include, but are not limited to, the following:
- Increased mobility
- Weight management
- Lower resting heart rate
- Improved blood sugar levels
- Decreased risk of heart disease
- Better lung function
- Decreased pain
- Increased “good” cholesterol (HDL)
- Lower blood pressure
- Improved cardiovascular conditioning
- Increased endorphins, which are a natural painkiller
Types of aerobic activity
The type of aerobic activity performed should align with specific chronic pain conditions to avoid increased pain. Aquatic therapy, such as water aerobics, can help to alleviate inflammation, especially for those with mobility issues. The buoyancy of the water protects the body from gravity and jolting movements that may cause pain.
Types of low-impact aerobics include, but are not limited to, the following:
- Walking. Walking 30 minutes per day three to five times per week is recommended for health benefits. Studies have shown that walking also improves pain levels.
- Elliptical. These machines can strengthen muscles by simulating the movements of jogging, running, and walking stairs. The footholds are suspended above the floor, which alleviates the feet from hitting a hard surface.
- Stationary bike. A stationary bicycle mimics a regular bike, but without ground impact. They provide a variety of workout options for beginners or experienced cyclists.
- Jump rope. Jumping rope provides hand-foot coordination and agility. The rope should be adjusted to individual heights.
- Aerobic circuit. In order to increase the heart rate, strength activities are performed for one minute each. They include squats, push-ups, lunges, torso twists, and triceps dips.
- Running. Jogging or running two or three times per week for 20 to 30 minutes is beneficial. It improves heart health and mood, while burning fat.
Specific aerobic activities can improve cardiovascular health, decrease back and joint stiffness, and strengthen core muscles that help the spine balance weight. They include, but are not limited to, the following: