Starting Aerobic Activity

Regular aerobic activity should be included into everyone’s daily routine to strengthen the heart and lungs and make them work more efficiently. Aerobic activity can include running, walking, stair climbing, dancing, swimming, or any number of other activities that get the heart working harder for a continuous period of time. Many people may feel that they need to have a regimented workout program, and if they do not have at least thirty minutes to an hour to devote that they can’t do it. This is simply not true, and in fact, this type of mentality hinders their progress and keeps them from getting into shape with regular exercise. Short bursts of aerobic activity can be scheduled throughout the day. Take the stairs instead of the elevator, take a brisk walk around the building at lunch time, ride a bike or walk to work if work is within a reasonable distance, or park further away from the building to get a short walk in.

The benefits of aerobic activity are many, and people of all ages should be encouraged to engage in regular exercise. Even if there are chronic health conditions present, regular aerobic activity can be tailored to fit the individual’s needs. A health care provider should be consulted before beginning any type of exercise program, and if excessive shortness of breath or chest pain is present, then the activity should be stopped immediately. Starting out at a slower pace is recommended for all beginners until some tolerance is built up, which will happen over time with regular aerobic activity. A work out does not necessarily have to strenuous to be effective. The old adage “no pain no gain” is simply not true, in fact it is quite the opposite. However, it is normal for someone who has never exercised or done so infrequently to experience some slight discomfort after beginning a workout program, but these symptoms should go away after the body becomes more accustomed to being active.

Regular aerobic activity should put the heart in the cardio target zone, which is computed by subtracting age from 220. This number of then multiplied by 85% (or 0.85), the result being the maximum rate at which the heart should beating during aerobic activity. For example, a 50 year-old should not exceed a heart rate of 145. This is 220-50 = 170. 170 times 0.85 = 145. Beginners should only work out at 70-75% their target heart rate until their bodies become more accustomed to higher aerobic activity levels. It’s good to start out slow and gradually increase aerobic activity as tolerated, maybe with just a walk around the block. Any amount of aerobic activity is better than nothing, so get moving! No excuses!