What is Aerobic Exercise?

Essentially, an exercise can be considered aerobic if your 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
• hiking
• running
• 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. For instance, many health experts have indicated that doing several five to ten minutes walks during the day can be as beneficial as doing one longer walk.

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 just 15 to 20 minutes is far better for you than taking the day off.

Aerobic Exercise for Back Pain

Along with back stretching and back strengthening exercises, aerobic type exercise is commonly 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 you should do usually depends on the stage of your back pain. If you've had a recent injury or flare-up, rest and ice therapy is often recommended 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 making use of an exercise bicycle. After that, aerobic intensity is typically increased, depending on pain level and tolerance.

Consult with your doctor before beginning any exercise program, particularly one with aerobic intensity. Depending on your age and other physical considerations they may recommend a heart stress test. Not to worry...

I've had one done and basically it's nothing more than being on a treadmill with a bunch of wires attached to your body. I don't think it lasted more than 10 minutes, if that. And, as scared of medical procedures as I am, if I can have a stress test done, anyone can!

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...

Always take time for warm up exercise before doing aerobics. Including a few minutes of reading or meditation can be a great way to relax both your body and mind.

Health Benefits of Aerobic Exercise

Many health professionals believe that the 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? General fitness guidelines call for...

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.

What if you have arthritis? Try adding water aerobics to your arthritis exercise program. Although they are a non-weight bearing exercise they can still provide the 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 makes this type of exercise a great 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?