Aerobic Exercise
will benefit your Health

Aerobic exercise is a light activity that usually lasts 20-30 minutes, while maintaining about 60% of your maximum heart rate. These activities include walking, jogging, running, biking, stair climbing, swimming and rowing. The above activities are easy to perform and should provide good benefits.

To choose a specific exercise depends on your goal and what you enjoy. Once you have chosen an activity, you need to set up a program, which will include how long, how hard and how often to workout.

In general, you should exercise 3-5 days per week for about 20-60 minutes. If weight loss is your goal, it would be better to do 5 sessions per week.

Increase the length of the workout, sessions per week and the difficulty gradually. This is especially true, if you are just starting out, are overweight or elderly.

A warm up and cool down period is important to reduce the chance of injury.

Exercises should be done frequently. Five minutes a day should bring results, if you do it regularly.

Strengthening the abs can help maintain good posture and alleviate lower back pain according to Dr. Francis who led the study at the San Diego State University.

There are several hundred different exercises and most of them are easy to do. A study at the Bio Mechanics Lab at San Diego State University compared 13 of the most common exercises and ranked them from the most to the least effective.

The top three exercises were:

1. Bicycle Maneuver

• Lie flat on a mat and put your hands next to your head.
• Hold your knees up to about 45 degrees and slowly perform a bicycle pedal motion.
• Touch your left elbow with your right knee, then your right elbow with your left knee.
• Do this for about 5-10 minutes.

2. Captain's Chair

• This exercise involves Pilates equipment.
• Grip the handholds and lightly press your lower back against the back pad of the chair.
• Raise your legs, so that your the knees touch or get close to your chest. Slowly put the legs back down and repeat 8-10 times.

3. Exercise Ball Crunch

• You need an exercise ball, which costs about $15-30.
• Lie on the ball with your mid/lower back.
• Cross your arms over the chest.
• Raise your legs up.
• Lower the legs down. Repeat 8-10 times.

If you want to improve your health and want to feel better, do regular exercise at any intensity level.

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