What is Aerobic Exercise?

Essentially, an exercise can be considered aerobic if the heart rate and breathing rates are raised, through the rhythmic use of large muscle groups, over an extended period of time.

How do you do this? It's easy with some...

• bicycling
• brisk walking or running
• hiking
• swimming
• water aerobics
• tennis
• dancing

...or other traditional methods that make use of aerobic exercise equipment, such as a treadmill, a stair stepper, an exercise bike, or an elliptical trainer. When done in rapid motion, even ordinary house chores can become aerobic in nature.

One of the great things about aerobic exercise it that you can do it on your own schedule, and for whatever length of time works for you - depending on your doctor's recommendations, of course.

For instance, many health experts have indicated that doing several ten minute walks during the day can be as beneficial as doing one longer walk. And if you have a day when you're just not up to doing high-impact aerobics, that's fine...

Although low-impact aerobics need to done for a longer period of time to have the same benefit as a more vigorous workout, doing them for even 15 to 20 minutes may be better than taking the day off.

You may also be interested in:
Warm Up Exercise, Instructions for Water Aerobics, Water Aerobics Routines

Aerobic Exercise for Back Pain

Along with back stretching and back strengthening exercises, I have had aerobic type exercise recommended for back pain treatment, for both occasional flare-ups and chronic back pain. Why?

Aerobic exercise helps increase blood flow, which in turn provides nutrients and oxygen to the muscles, joints and ligaments that help support the spine. It can also help reduce the stiffness and muscle weakness which is often associated with back pain.

The amount of exercise I do usually depends on the stage of the back pain. For a recent injury or flare-up, rest and ice therapy may be my best solution for the first day or two. But once the pain begins to stabilize it's usually time for some low impact aerobics, like walking, swimming, or riding an exercise bicycle. After that and depending on the pain level I usually increase aerobic intensity.

This website is written by a patient NOT a practitioner. Exercises and techniques discussed here were provided to me - for my specific needs. To avoid risk of serious injury they should not be used by others without being discussed with a qualified health care provider.

Aerobic exercise and stretch exercise, are the #1 things that I have found to help relieve my own back pain. However, I discovered that if I exercise when I feel rushed, it does NOT work, AND it tends to increase the tenseness in my muscles.

So...

I always take time for warm up exercise before doing aerobics - a great way to relax both the body and the mind.

Health Benefits of Aerobic Exercise

Many health professionals believe that the exercise health benefits of aerobic exercise include...

• weight loss or weight control
• an increased energy level
• reduced stress
• improved psychological outlook with less depression
• a strengthened heart muscle
• greater flexibility and balance
• chronic arthritis pain relief
• improved immune system
• control of blood pressure and type 2 diabetes
• reduced risk of osteoporosis, when doing weight bearing aerobics

How much exercise do you need? Although your personal physician should decide what is best for you, general published fitness guidelines for healthy adults suggest...

Overall health: 30 minutes a day, at a comfortable pace, as many days a week as you can.
Cardiovascular benefit: 20-30 minutes, 4-5 days a week, at a brisk pace.
Weight loss: 45-60 minutes, 5 days a week, at a brisk pace.

Before you begin an aerobic exercise program, know a bit about your target heart rate. Talk to your doctor and find out what yours should be, as it plays a role in the safety and effectiveness of an exercise routine.  Depending on your age and other health factors they may recommend that you have a stress test prior to your taking part in aerobic activity.

What if you have arthritis?

You may want to ask about adding water aerobics to an arthritis exercise program. Although they are not weight bearing exercise, they can still provide other benefits of an aerobic workout.

The buoyancy of water makes water aerobics routines a stress free exercise for the joints and muscles. While the warmth of the water tends to have a soothing effect the waters resistance can make this type of exercise a good way to strengthen muscles. Walking, jogging, running in the water, or playing pool games with a ball, are all great ways to have fun while getting a good aerobic workout. By making use of floating devices even non-swimmers can benefit.

Has your doctor said it's okay to begin, but you need some motivation to exercise?