Aerobic exercises

Although I have previously blogged one or two simple aerobic exercises which can help with aerobic fitness, I thought it helpful to put together a summary of those, together with some new aerobic exercises.


Walking can improve our health through better cardiovascular fitness, lowers blood pressure, lowers risk of heart disease, diabetes, osteoporosis and increased muscle strength. It’s also a safe, low-impact exercise that most people can do and it’s especially good if you’re overweight, unused to physical activity or pregnant.

Walking for 30 minutes a day at moderate intensity is excellent and walking for a longer period of time is even better. As you get fitter, you should be able to walk more briskly. Walking up and down hills should also help increase stamina and leg strength. You’ll get even more benefit from a walk, if you swing your arms, as this helps you walk faster and can burn up to 10% more energy.


Like walking, running is an inexpensive exercise you can do anywhere and at any time. Running is beneficial in helping to improve heart and bone health. Its advantage over walking, is that it improves heart fitness and burns energy at a greater rate. It roughly burns double the energy compared to walking.

Jogging is running at a slower pace and is still a great aerobic exercise. Like walking, running or jogging is a social activity that you can do with a friend, or in a group.


If the weather isn’t good enough for walking or going for a run, you could try swimming. It’s a low-cost workout for the whole body; especially the muscles of the back, shoulder and arms and improves flexibility as well. It’s a particularly good way to exercise if you’re overweight, pregnant or have joint problems, as the water should help support your weight and should also reduce the pressure on your joints. The risk of injury to muscles, ligaments or joints is very low.


Cycling doubles up as an aerobic workout as well as being a low-cost, eco-friendly form of transport. It is a good exercise for improving leg strength and toning leg and buttock muscles, but with less stress on joints compared to running or walking. If you’d rather not ride outdoors, exercise bikes at home or in a gym, are a good alternative.

Spinning classes which are 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.

Aerobic or ‘cardio’ classes

Available in most gyms and community centres, these classes keep you moving to music using a variety of different exercises that raise your heart rate.


Dancing can provide an aerobic workout and improve flexibility and bone strength as well as being a lot of fun. It’s also an indoor activity you can do in all weathers. Dancing classes are available in many community centres, gyms and dance schools.

24 Oct, 2017

4 thoughts on “Aerobic exercises

  1. Thanks for posting this reminder of how we can get some simple aerobic exercises into our routine. I enjoy cycling in the summer but that season is short lived in the UK so don’t get to cycle as much as I would like.

    The rest of the year I like walking the best. It’s really enjoyable and I can walk for hours even in the miserable UK winter weather.

    I go for a 40 min walk 3-4 times a week, but aim to increase this to every day if possible.

    1. You’re welcome. That’s great and it’s also great that you love to cycle. It’s easy on the joints and is good for you.

      Although I also like to walk, I’m not sure I could walk for hours given my problems, but I do try to get out as much as I can.

      Not only is it important to exercise, but it’s important we keep moving, even if we’re not exercising.

  2. I started my new regime yesterday and instead of sitting at my desk all afternoon, I went for a walk.

    It was cold and damp but I felt so much better for having made the effort and getting out when I got back home. I’ve just got to keep it up now!

    1. You’re right, we must make the effort to keep moving. I always feel better for having walked, but admit there are times when motivation seems to have got up and walked.

      It clearly is a mind-set thing. Being in the right head space helps with motivation around any type of exercise. But it’s important to keep moving.

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