Aerobic (also called cardiovascular exercise) exercise is a type of exercise that uses continuous, smooth, rhythmic movements. These movements strengthen your heart and lungs and force your body to breathe more deeply, increasing the transport of oxygen-rich blood from the lungs to the muscles. This pushes your body to burn more calories from fat.
The best exercise that will benefit anyone regardless of his or her fitness level is walking. Walking is one of the easiest and least expensive ways to stay physically fit. It is very easy to do and can be done outside or inside. Walking can burn as many calories as jogging if done briskly, but does not have the risk for injury that jogging does.
Make sure you check with your physician before you start an exercise program of any kind. Even if you have certain medical issues, exercise walking can help alleviate many symptoms.
The tips listed below will help you get started:
*BUY GOOD SHOES. Since this is the only expense you will have, make sure the shoes you buy are of good quality and fit your feet very well. When you try them on make sure you are wearing the type of socks you will wear when you walk.
*WARM UP. Do some stretching exercises or walk at a slow pace for five minutes before you start your walk.
*ALWAYS PAY ATTENTION TO YOUR HEART RATE. Walk at a pace that challenges you but do not overdo it. If you feel like you are breathing too fast, slow your pace.
*ALWAYS CARRY WATER. If you walk long distances or you walk outside and the weather is hot, take small sips of water as you walk. It is very easy to become dehydrated, especially if you sweat a lot.
*IF YOU GET BORED, VARY YOUR ROUTINE. Change your route, take a buddy to talk to, walk at different times of the day, or listen to music as you walk.
HEALTH BENEFITS OF AEROBIC EXERCISE:
*HEART DISEASE: The number one benefit of a regular walking regimen is reducing your risk of heart disease. Heart disease is the leading cause of death for men and women in the United States.
*STROKE: Exercise reduces your chances of having a stroke by decreasing the build-up of plaque in your arteries. Plaque build-up in blood vessels is the cause of strokes.
*CANCER: Exercise reduces your risk of developing certain types of cancer such as prostate, colon, and breast.
*HIGH BLOOD PRESSURE: If you have high blood pressure, it can be lowered naturally by regular exercise.
*DIABETES: Aerobic exercise helps control your weight, decreasing your chances of being overweight, which in turn reduces your chances of developing diabetes.
*HIGH CHOLESTEROL: Regular aerobic exercise lowers your bad cholesterol and raises your good cholesterol.
*OSTEOPOROSIS: Weight-bearing aerobic exercises, like walking, can reduce your risk of osteoporosis and its complications by building strong bones.
*FIBROMYALGIA: Aerobic exercise encourages the growth of capillaries in your muscles. This enables your body to more efficiently transport oxygen to your muscles and remove waste products.
*DEPRESSION: When you exercise, your brain releases a chemical called endorphins, easing the tension associated with anxiety and the despondency of depression.
*INCREASE YOUR STAMINA: Aerobic exercise may cause you to feel tired during and immediately following the activity. However, the lasting effects will be increased stamina and reduction of fatigue.
*EXTEND YOUR LIFE: The many benefits of following a regular walking regimen to your health and well-being will contribute to a longer, healthier lifespan.
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