We know we need activity-exercise in our lives! But what kind of exercise? Most experts agree that we need Aerobic (Cardio), Strength, Balance and Flexibility. Many people emphasize only one type of exercise—like Aerobic or Strength, but to stay strong and healthy, incorporate all four into your life.
In this Blog article, let’s discuss Aerobic, or Cardio, Exercise. These could include, walking, running, swimming, biking, dancing – actually anything that will get your heart rate up and cause you to breathe harder. Even such activities as playing with your children or working in your yard could be part of your Aerobic activity. Web MD reports that walking can lower your risk of heart attacks and strokes. It is also good for those who have type 2 Diabetes. If you have Arthritis, walking strengthens your leg and core muscles. As your strengthened muscles do more of the work, your joints will hurt less. Walking is also a weight bearing exercise and those of us with osteopenia or osteoporosis need to consider walking to strengthen our bones.
I love walking because it is easy to do and not expensive. You can walk with a friend or alone and enjoy beautiful scenery—even have time to meditate and count your blessings. BUT keep in mind that it must be a brisk walk so that you elevate your heart rate and breathing. I love to walk at the mall because it is safe and climate controlled.
How much Aerobic exercise do you need? This should be determined by your healthcare provider and your routine customized for what is right for you, but most experts will agree you need 150 minutes a week. My doctor told me to walk 30 minutes most days of the week. 10,000 steps is about 5 miles. One of those trackers that counts your steps is a great motivator.
Avoid injury by having well fitting shoes designed for your activity. And if you have been a couch potato, you might want to start out slowly. How about 20 minutes three times a week—and gradually build your time, frequency and intensity (speed) as you get more fit.
Okay–let’s get started. No procrastinating. Today is the day!
Nourishing Your Body, Mind & Spirit.
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