Aerobic Exercise and Benefits of Walking
What is aerobic exercise?
Simply put aerobic exercise or “cardio” is activity that requires increased activity of the heart to pump oxygen rich blood the muscles.
Examples include walking, running, hiking, and swimming
Aerobic refers to “with oxygen” whereas anaerobic refers to “without oxygen”
Benefits
Mental benefits include increased confidence, emotional stability, memory and brain function
Physical benefits include strengthened heart and lungs, lower cholesterol, improved immune function, and lower blood pressure – among many others!
Fitness benefits include improved muscle tone, stamina, and energy levels for both work and play
Disease Prevention
Seniors who walk 6-9 miles/week are less likely to suffer from mental decline as they age, including dementia
Walking 30 minutes/day, 5 days/week, along with diet changes, can halve the risk of Type II Diabetes
Walking 30 minutes/day, 5 days/week can halve the risk of heart disease and reduce stress, cholesterol, and blood pressure
Walking can reduce pain and improve function, mobility, mood, and quality of life without worsening symptoms for those with arthritis
Walking triggers endorphins, promotes relaxation, and can help prevent anxiety and depression
Walking 30 minutes/day, 5 days/week can halve the risk of heart disease and reduce stress, cholesterol, and blood pressure
Other benefits of walking
Walking 45 minutes/day halves your odds of catching a cold
Walking 1 minute can extend life by 1.5 to 2 minutes
Walking 20-25 minutes/week can extend life by several years!
How do I get started?
If you have health issues – talk to your doctor and ask to see a physical therapist
Choose an activity that you enjoy. It can be as easy as walking or gardening or as intense as hiking or running
Find a friend! Having the support of a friend of family member will help keep you going
How much should I do?
For most healthy individuals: 30 minutes, 5 days a week of moderate intensity aerobic exercise OR 20 minutes of high intensity aerobic exercise
A quick way to gauge intensity is Target Heart Rate. To calculate: 220 – (your age) x 70%. Example: 220 – 45 years old x .70 = 122.5 beats per minute (bpm)
You should be able to carry on a conversation with your walking partner without shortness of breath
Can I over-do it?
Absolutely! Just like a sedentary lifestyle, overactivity can have its own negative consequences like injury and reduced immune function
Developing a consistent exercise routine is key in preventing over-training, this includes rest days
A workout or training session is only as effective as how much you can recover from it
What’s considered “in-shape”?
Everyone will have their own unique definition of fitness, related to their fitness goal
A lower resting heart rate is just one indicator of fitness, normal RHR is 60-100 bpm
Comments