Endurance activities increase your heart rate and breathing to improve your cardiovascular and overall fitness. Aerobic exercise can lower your blood pressure, improve your mood, and help regulate your cholesterol. The CDC recommends at least 150 minutes of moderate-intensity aerobic activity each week.Examples of aerobic exercises include walking or jogging, swimming and cycling.
Running is a high-impact exercise so the injury risk is higher than with walking.running is an inexpensive exercise you can do anywhere at a time that suits you. It is beneficial in helping to improve heart and bone health. It takes roughly an hour for a walker to burn the same number of kilojoules that a runner burns in 30 minutes.Jogging is running at a slower pace which is still a great aerobic exercise.running or jogging can be a social activity you can do with a friend or in a group.
Cycling does double duty as an aerobic workout as well as being a low-cost, eco-friendly form of transport. It’s good exercise for improving leg strength and toning leg and buttock muscles. Spinning classes available at some fitness centres are another indoor cycling option. These involve simulating different biking activities on a stationary bike for example, cycling uphill or sprints and are choreographed to music.
It’s also an indoor activity you can do in all weather conditions. Dancing classes are available in many community centres, gyms and dance schools. Faster styles of dancing such as jazz, hip hop, African and Latin American can provide an aerobic workout and improve flexibility and bone strength as well as being a lot of fun.
Swimming can be a cool way to get fit. It’s a good way to exercise if you’re overweight or have joint problems as the water helps support your weight and can reduce the pressure on your joints. It’s a low-cost workout for the whole body especially the muscles of the back, shoulder and arms and improves flexibility as well. The risk of injury to muscles, ligaments or joints is also low.
the ways a walking habit can improve your health: Walking for a longer period of time is better still. As you get fitter, you will be able to walk more briskly.Walking up and down hills will also help to boost stamina and leg strength. You’ll walk faster and can burn 5 to 10 percent more kilo joules.Walking for 30 minutes a day at moderate intensity is great. It’s also a safe, low-impact exercise that most people can do and it’s especially good if you’re overweight. Better cardiovascular fitness. Stronger leg muscles. Lower blood pressure.