Participating in regular aerobic exercise is one of the best steps you can take for your health, according to the Harvard School of Public Health. Aerobic exercises, including brisk walking, running, cycling and swimming, can help lower your risk of developing some chronic conditions and diseases, boost your mental health and improve your fitness. Choosing aerobic exercises that you enjoy will increase your chances of sticking with your workout routine.
Frequency
The American College of Sports Medicine recommends at least 30 minutes of moderate-intensity aerobic exercise on five or more days each week and also suggests that more exercise can provide even greater health benefits. To promote and sustain weight-loss efforts, the ACSM recommends working your way up to 60 minutes or more of aerobic exercise on at least five days per week. You can complete your aerobic exercise all in one exercise session or in multiple sessions throughout the day that last at least 10 minutes.
Intensity
The intensity of your workout can also help determine how often you should participate in aerobic exercise. If your workouts are vigorous, the recommended amount of aerobic exercise is 20 to 25 minutes for at least three days each week. The ACSM defines vigorous exercise as working at 77 percent to 93 percent of your maximum heart rate. A good way to gauge your intensity is by using the "talk test." While doing moderate-intensity activity, you should be able to talk, but not sing. When you are doing vigorous activity you should only be able to say a few words without pausing for a breath.
Benefits
Aerobic exercise can help strengthen your heart and lungs and help them become more efficient at delivering oxygen and nutrients to the rest of your body. Regular aerobic exercise can also help you control your blood pressure and cholesterol, which can lower your risk for developing heart disease. Regular aerobic exercise also reduces your risk for developing type 2 diabetes, some types of cancer and can also improve your mood and increase your chances of living healthier for longer.
Considerations
Check with your doctor before beginning an exercise program if you have been sedentary for some time or if you have a condition that could affect your ability to safely exercise. Always begin and end your exercise sessions with a warm-up and cool-down and gradually work your way up to the recommended amounts of exercise. Doing too much exercise too soon -- or exercising at a high intensity before your body is ready -- can increase your potential for an overuse injury.
