| Aerobic Exercise |
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Aerobic Exercise is any activity that involves the use of large muscle groups in a rhythmic fashion which can be maintained continuously. Activities include: walking, running, hiking, jogging, cycling, cross-country skiing, aerobic dance/group exercises, rope skipping, rowing, stair climbing, swimming, skating, and various endurance game activities.
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| Recommendation | 3- 5 days per week depending on whether the physical activity is light, moderate or vigorous in intensity |
| Intensity and the talking rule | If you can maintain a conversation when you are exercising, you are probably exercising at the appropriate intensity. If you are too short of breath to converse, you are probably exercising at too high of an intensity. |
| Progression | Start at a low intensity level and gradually increase to a comfortable level. It is more important to keep participating in physical activity than to try and build up to high intensity levels! You do not need to exercise at high intensities to achieve significant health benefits. |
| Duration | Duration is dependent on the intensity of the exercise. This means that lower-intensity exercises should be performed for longer periods of time (ideally 30 minutes or longer), while higher-intensity exercises do not need to be performed for as long a period. Studies have shown that 10 minute bouts of exercise accumulated throughout the day are equally effective in improving cardiovascular fitness as is continuous exercise for equivalent periods of time. |