Aerobic exercise (also known as cardio) is physical exercise of low to high intensity that depends primarily on the aerobic energy-generating process. "Aerobic" means "relating to, involving, or requiring free oxygen", and refers to the use of oxygen to adequately meet energy demands during exercise via aerobic metabolism. Generally, light-to-moderate intensity activities that are sufficiently supported by aerobic metabolism can be performed for extended periods of time. What is generally called aerobic exercise might be better termed "solely aerobic", because it is designed to be low-intensity enough so that all carbohydrates are aerobically turned into energy.
Walking is a low-cost and effective form of exercise. However, the wrong type of shoe or walking action can cause foot or shin pain, blisters and injuries to soft tissue. Make sure your shoes are comfortable, with appropriate heel and arch supports. Take light, easy steps and make sure your heel touches down before your toes. Whenever possible, walk on grass rather than concrete to help absorb the impact.
Add strengthening exercises to your walking workout to build muscle. Even though strength training does not burn considerable calories, it replaces your fat with lean muscle mass. Your body works harder to sustain your muscle mass, raising your resting metabolism so you burn more calories throughout the day. Invest in light hand weights or wrist weights and pump your hands as you walk. Build lower body muscles by lifting your knees high during part of your walk. Stop every five minutes and do a series of squats or lunges.
So to recap, walking daily is excellent. Walking daily for 10,000 steps or more is even better. And if you can do so outdoors in the sunshine, and barefoot for grounding, you’ll enjoy even greater benefits. To be clear, you don’t have to do your 10,000 steps a day all at once. You can break up your daily steps into any size increments that work for you. You might walk for one hour in the early morning, 30 minutes during your lunch hour, and another hour in the evening. Or you might enjoy taking shorter 20-minute walks throughout your day.
It doesn't take all that much aerobic exercise to accrue lots of fitness and health benefits. There are two physical activity recommendations to choose from in the United States. One is the Surgeon General's "lifestyle" recommendation, where you can accumulate activity and incorporate it into your day (a nice way to save time for busy people), and then there's the formal "workout" recommendation from the American College of Sports Medicine (ACSM).
Surgeon General: The Surgeon General recommends 30 minutes or more of accumulated moderate intensity physical activity on five or more days per week to improve health and fitness. "Accumulated" means you can do it in shorter bouts throughout the day (for example, 10- or 15-minute intervals throughout the day), and "moderate intensity" means you feel warm and slightly out of breath when you do it. You can read more about the Surgeon General's "lifestyle" recommendation at: www.cdc.gov/nccdphp/sgr/sgr.htm.
8. Gregg EW, Cauley JA, Stone K, Thompson TJ, Bauer DC, Cummings SR, Ensrud KE. Relationship of changes in physical activity and mortality among older women. J Am Med Assoc 2003: 289 (18): 2379-86. myDr myDr provides comprehensive Australian health and medical information, images and tools covering symptoms, diseases, tests, medicines and treatments, and nutrition and fitness.
1. Walk as much as you can. The University of Warwick study compared people with at least one sign of metabolic syndrome—a group of risk factors (high blood pressure, fat around the waist, high blood sugar, and high triglycerides and cholesterol) for heart disease—to those with no risk factors. They found that those who got the least activity had the most risk factors, and those who walked the most—accumulating at least 15,000 steps per day—had healthy BMIs, smaller waists, lower cholesterol and blood pressure, and better blood sugar control.
Walking is an excellent, inexpensive exercise choice that can help you both lose weight and improve your cardiovascular health. If you’re looking to trim down, you may be wondering how many calories you can burn doing this activity. There’s no one-size-fits-all answer, as your burn has to do with a number of different factors, including your weight, pace, terrain, and more.
Figure 78 shows the distribution of total aerobic (T. aerobic) organisms, aerobic bacteria, fungi, facultative anaerobic (Fa. aerobic) bacteria, and total anaerobic (T. anaerobic) bacteria in unplowed and plowed soil (Linn and Doran, 1984). This study is based on the hypothesis that plowing may increase oxygen and moisture, thus increasing that aerobic capacity and decreasing the ratio of population in nonplowed (PnP) soil/population in plowed (PP) soil for soil samples. In samples collected from 0 to 75 mm depth, the PnP/PP ratio ranged from 1.27 to 1.35, indicating that plowing reduced bacterial (aerobic or anaerobic) populations in top soil samples, possibly due to the lost moisture. In samples collected from deep soil, the PnP/PP ratio ranged from 0.6 to 0.8 for aerobic microbes, while the ratio ranged from 0.9 to 1.1 for anaerobic microbes. This suggests that although plowing significantly increased aerobic microbial population and/or decreased anaerobic populations, the surface microbes were more susceptible to plowing than were deep-soil microbes (Li et al., 2014a).
5. It boosts immune function. Walking can help protect you during cold and flu season. A study of over 1,000 men and women found that those who walked at least 20 minutes a day, at least 5 days a week, had 43% fewer sick days than those who exercised once a week or less. And if they did get sick, it was for a shorter duration, and their symptoms were milder.