What is Aerobic Physical Activity?
Aerobic physical activity includes any activity that uses large muscle groups and is often rhythmic in nature. These activities help us exercise our cardiovascular and respiratory systems, including our heart, lungs, and circulatory systems, which transport oxygen throughout our bodies.
Aerobic physical activity can include movement such as:
- Walking or Running
- Swimming
- Cycling
- Stair Climber or Elliptical Exercises
- Rowing and Boxing
- Jumping Rope
- Bodyweight exercises include mountain climbers, burpees, high knees, jumping jacks, step-ups, etc.
- Moderate to vigorous house cleaning, yard work, shoveling, or gardening
Why Include Aerobic Physical Activity?
There are many benefits to including moderate to vigorous aerobic physical activity in your day. These benefits can include the following:
- Weight maintenance or weight loss.
- Improved cardiovascular health and function.
- Decreased risk of developing chronic illnesses like diabetes, heart disease, and cancer.
- Improve the ability to complete daily tasks more effectively and prevent falls or injuries.
- Better cognitive function, reduced anxiety and depression risk, and improved sleep.
- Ability to be active with others and increased social support.
How Do We Add Aerobic Physical Activity In?
It is recommended to get at least 30 minutes of moderate-intensity physical activity at least 5 days each week. Here are a few ways to add more aerobic physical activity into your day:
- Park farther away from a building and walk.
- Take the stairs instead of the elevator.
- Use the farther restroom or water fountain rather than the closest one.
- Take a 10-15 minute break during your workday for movement, even if it is walking in place.
- Bike to your location versus driving if possible.
- Pace while talking on the phone for extra steps.
The best activity is the activity that you WILL do! Choose an activity you enjoy and get moving!
Written by Coach Sarah.