What is Aerobic Exercise? And 3 Beginner Friendly Aerobic Activities

Aerobic exercise is a type of physical exercise which is performed by the human body under conditions of sufficient oxygen supply. This form of exercise offers several advantages, oxygen can fully ferment the sugar in the body, and it can also consume body fat, enhance and improve cardiopulmonary function, prevent osteoporosis, as well as improve one's psychological and mental state.

There are a wide range of activities that are taken as aerobic exercises, including walking, jogging, skating, swimming, cycling, Tai Chi, fitness dancing, rope skipping, rhythmic exercises, and ball games such as basketball and football.

Nowadays aerobic exercise has been considered to be the main exercise method for fitness. By engaging in regular aerobic exercise, individuals can improve their cardiovascular endurance, strengthen their muscles, and burn calories, leading to weight loss and improved overall health. Aerobic exercise also helps to reduced risk of chronic diseases, such as heart disease, stroke, and diabetes.

Here are some beginner-friendly aerobic activities:


Swimming

Exercise benefits: protects muscles and joints, especially knees, and aids weight loss.
Exercise cycle: 3 - 4 times a week, 30 - 60 minutes each time.
Calorie consumption: around 650 kcal/hour.


Jogging

Exercise benefits: enhances sleep quality, heart function, and reduces tension and anxiety.
Exercise cycle: 3 - 4 times a week, 40 to 60 minutes each time.
Calorie consumption: around 650 kcal/hour


Cycling

Exercise benefits: delays brain aging, enhances nervous system sensitivity, improves cardiorespiratory health, aids weight loss, and aids in rehabilitating cervical spondylosis.
Exercise cycle: 3 - 4 times a week, 40 to 60 minutes each time.
Calorie consumption: around 420 kcal/hour

It is recommended that individuals engage in at least 150 minutes of moderate-intensity aerobic exercise per week to reap the many benefits of this form of exercise.