What type of endurance exercise do you enjoy?
Endurance, or aerobic exercise, is crucial to health. It speeds up your heart rate and breathing, helps relax blood vessel walls, lower blood pressure, burns body fat, reduce
blood sugar levels and inflammation, boosts mood, and raises good cholesterol (HDL).
Long-term benefits include reduced risk of heart disease, stroke, type 2 diabetes, breast and colon cancer, depression, and falls.
How much is enough? Aim for 150 minutes per week of moderate-intensity activity. To judge your activity level, keep in mind during moderate-intensity activity you should be able to talk, but not sing, during the activity.
If you’re new to endurance activity, start out with 10-15 minute sessions and gradually work your way up to 30 minutes five times a week... or more minutes fewer times a week, but limit to no more than 60 minutes per session.
What’s included? Absolutely anything that gets your heart rate up and leaves you feeling breathless! Some specifics that don’t require a lot of skill or money to do:
• Walking briskly
• Running/jogging
• Dancing • Swimming
• Biking • Climbing stairs • Playing sports such as tennis, basketball, soccer or racquetball • Anything that gets you moving AND leaves you feeling breathless for 10 minutes straight or more.
The key is to find an activity you enjoy! Try walking in a park or joining a sports league with friends to make endurance activity less daunting. Me? I love getting on my SUP and taking on the beauty of the water.
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