Staying active is one of the major keys to unlocking good health, but not all forms of exercise are created equal. While both strength training and aerobic exercise are essential for wellbeing, each delivers different benefits.
What is aerobic fitness?
While strength training uses resistance to build our muscles, “aerobic exercise is physical exercise of low to medium intensity that depends primarily on the use of oxygen pumped by the heart to meet the energy demands of the body during exercise,” explains personal trainer Kristy Curtis.
Running is great, but all types of aerobic training offer amazing physical benefits, she says.
“Aerobic activity improves our cardiovascular fitness, decreases our risk of heart disease, lowers blood pressure, increases HDL (or ‘good’) cholesterol, helps control blood sugar, assists in weight management, improves lung function and decreases our resting heart rate.”
That’s quite the list of reasons to get moving!
Aerobic activity can also help lower stress and depression, particularly when we get out into nature (think: running, walking or cycling). It can also help us sleep better, as well as boost our confidence and happiness.
How much aerobic exercise do we need?
Ideally, we should do at least 30 minutes of moderate-intensity exercise most days of the week – yet around 37% of Australian adults don’t meet these guidelines.
It might sound like a lot, but a mindset shift can help us get there – try to think of exercise as an opportunity to improve your health, rather than an inconvenience. Take the stairs instead of the lift; the bike instead of the car. And remember, you don’t have to do half an hour of continuous exercise – it’s fine to break it into a few 10- to 15-minute sessions across the day.
Types of aerobic exercises
So how can you get more ‘huff and puff’ into your life? There is a huge list of aerobic exercises you can try! Some popular aerobic exercise examples are:
Walking
Running
Swimming
Dancing
Boxing
Water aerobics
Tennis
Canoeing or kayaking
Volleyball
Group activities and sports offer a bonus benefit, allowing you to connect with others and meet new people. This can help you to stay motivated, work harder and can provide additional mental-health benefits.
Keen to get started? Kristy explains some simple ways to get moving for beginners.
If you're new to aerobic exercise or haven’t been active in a while, it's always a good idea to check in with your GP first.
1. Walking
One of the benefits of walking is that it’s low-impact. “It is also one of those rare types of exercises that you can do every day and not pull up too sore or fatigued,” Kristy says. “In order to get started with any type of walking program it’s best to start off conservatively and increase the kilometres and ramp up the difficulty of the terrain as you get fitter. You might even want to add hand-weights for added intensity.”
Start your walk at a relaxed pace to warm up, then gradually pick up speed. Afterward, stretch your legs gently for about 20 seconds to avoid stiffness and reduce the risk of injury.
Related: Easy ways to increase your step count.
2. Running
“This is more of a high-intensity exercise and can be quite demanding on the joints and muscles of the body,” says Kristy, advising a slow-and-steady approach when starting a running program.
“The safest approach is to break up the distance with intervals of walking and jogging – for example, walk to one lamp post and then run the next. This allows your muscles and tendons to get used to the exercise, reducing your chance of muscular soreness and injury.”
Running gets your heart pumping, and over time, it becomes better at circulating blood efficiently. Just 10 minutes of running a day can boost your health, and if you work up to 30-45 minutes a day, five times a week, you could reduce your risk of heart disease by around a third.
The best part? You don’t have to do it alone. Try the parkrun program or Couch to 5k for program to run with a group and keep up your motivation.
Ready to step up your aerobic game? Check out nib Rewards for special discounts on runners, activewear, fitness watches and more – everything you need to start strong or level up your routine!
3. Swimming
Whether you take a dip in the local pool or the ocean, this low-impact exercise offers a great aerobic workout – and can also be beneficial for people with asthma (just make sure you speak to your doctor before starting any new program).
It does take a little longer to adapt to this type of exercise than other sports, says Kristy, as you need to get used to the breathing and the weightlessness in the water. “To get started, aim to swim for a period of 15-20 minutes and rest as often as you need to,” she advises. “Aim for 10 swims in the next month and watch how quickly your fitness and endurance improve.”
Swimming isn’t just great exercise – it’s also relaxing, helps relieve stress, improves balance, posture and flexibility, and can be a soothing option for injuries. Plus, it’s a refreshing way to cool off on a hot day, whether you’re at a pool, beach, or lake – just remember to pick a safe spot and pay attention to water safety rules and guidelines.
4. Dancing
“The best way to learn dancing is just to start!” says Kristy. “Put on some music at home and just start moving to the beat. You may feel a little self-conscious at first but dancing is about letting go of your inhibitions.”
If you prefer something more structured, look into beginners’ classes in your local area. From hip hop to ballet, Zumba to ballroom dancing, there’s something for everyone.
5. Boxing
This is a great way to improve your fitness while learning a new skill at the same time,” says Kristy. “If you are going to take up boxing regularly, invest in a supportive set of gloves and wraps for your hands.” Search online for beginners’ classes and choose a boxing coach who can teach you the right technique to minimise your risk of injury.
For at-home workout ideas, exercise guides and tips on improving your physical wellbeing, check out The Check Up’s dedicated fitness section.
Please note: The tips throughout this article serve as broad information and should not replace any advice you have been given by your medical practitioner.