Shore Fit
By Bonnie Dodd-Miller
Whether you call it aerobic, cardiovascular, or endurance exercise, you’re probably talking about the same thing. That thing we are talking about is getting your heart pumping faster and oxygenated blood flowing, with the goal of improving your cardiorespiratory fitness.
Did you know that it benefits more than your heart? You’re making yourself more efficient at delivering oxygen to the rest of the body. That means aerobic exercise makes the heart more efficient and capable of moving more oxygen-carrying blood with every beat. The lungs adapt to take in more oxygen, and the muscles become more efficient at using oxygen.
Another way to think about cardio is that it’s the type of workout that increases your heart rate and breathing, but not so much that you feel like you need to stop and rest after a short period of time. When it comes to cardio we usually think of exercises like running, speed walking, stair climbing, cycling, swimming, and so many more activities.
Regular aerobic exercise helps lower your cholesterol, control blood sugar, improve immune function, and lower high blood pressure.
The heart is a muscle that benefits from a workout just like any other muscle in the body. Physical activity can help manage body weight, reduce stress and improve sleep and memory.
Over time, aerobic exercise gives you more energy to work out, which can set the stage for an overall healthier lifestyle. I know for myself that it has a snowball effect. If I’m working out and eating healthy, then I’m feeling like all is right in the world.
By improving your body’s ability to take in and use oxygen for fuel, aerobic exercise can increase your stamina, giving you more energy for both work and play. We aren’t here to merely exist, we are here to live our fullest lives and we need the energy to do so. Cardio helps get us to the place.
Moderate to vigorous intensity aerobic exercise, like running or jumping rope, can actually increase bone density in older individuals. It also has been linked to a lower risk of dementia and may improve cognition. If the worst is misplaced keys, then I’m good with that!
How much is enough per week? That depends on how intense your aerobic exercise is. If your aerobic exercise is very intense, then I recommend two to three hours per week. Intense or highly challenging exercise would be running, spin class, or high-intensity exercises such as burpees or plyometrics.
If you prefer a moderate pace such as walking, leisurely bike riding, or a low-impact aerobics class, then I recommend three to five hours per week.
If you’re not doing much aerobic exercise at all currently, then start small and work your way up. Build on opportunities for movement throughout the day such as a 10-minute break to walk or do a few jumping jacks. When my kids were little, I would be outside with them while they were playing and do 100 squats, jumping jacks and high knees. It was good for them to be a part of it or just seeing their mom doing something healthy.
A lot of people find success in focusing on walking as their exercise and gradually increasing time spent walking to reach the goal they set for themselves. I do this when I’m in a warm climate on vacation. I’ll set a daily goal to complete 4 miles, then 5 and then 6 miles. It’s an internal competition that I create for myself. As you gain aerobic fitness, you will be able to increase your exercise intensity and your duration.
You have lots of options when it comes to getting your aerobic exercise in, so set a goal to try activities that you enjoy. Depending on your preferences and abilities, group fitness aerobics, walking (outside or on a treadmill), bicycling, hiking, aerobic dancing such as Zumba, rowing, and gardening are all quality forms of aerobic exercise.
Don’t ever discount the workouts we can get from landscaping, house cleaning and other household projects that you can easily integrate into your day and yield big benefits.
Our bodies were built to move, so get out there and find your favorite types of aerobic exercise and get it done!
Bonnie Miller is certified fitness instructor at the Ocean City Aquatic and Fitness Center and Atilis Gym in Galloway. She is a mom of three and resides Somers Point.
