Regular physical activity, especially aerobic activity, is one of the most important ways to improve your health. Any activity that increases your heart rate and breathing is considered aerobic exercise. The word “aerobic” means “with oxygen.” This type of exercise helps your heart, lungs and circulatory system stay healthy throughout the life cycle. Regular aerobic activity has many benefits including:
- A lowered risk of heart disease and some cancers
- Strengthening of bones and muscles
- Lowered incidence of anxiety and depression
- Increased quality of life
- Lowered blood pressure
- Increased weight management
- A lower risk of falls or injury from a fall
- Decreased inflammation
As you aim for regular physical activity, consider these three principles: intensity, duration and frequency. Intensity is the amount of overall effort required to perform the activity. Moderate intensity can be described as an increased heart rate and breathing, with the ability to still comfortably talk and continue the exercise for an extended time. On the other hand, vigorous intensity requires more effort and heavier breathing. It is much more difficult to talk and sustain over time. Duration is the length of time spent performing an activity. Frequency is the number of sessions spent performing aerobic activity.
