Aerobic exercises are a great approach to boost your general health and wellbeing, especially during perimenopause. Specifically, they can lower the chance of developing chronic diseases, enhance cardiovascular fitness, and help with weight management. Regular aerobic exercise can help reduce perimenopause symptoms. These symptoms include hot flashes, mood swings, and sleep issues. Seven aerobic exercises you can add to your routine are:
7 Aerobic Exercises
Brisk Walking: Walking briskly is a low-impact aerobic workout. It is simple to fit into your regular schedule. For brisk walking, it involves keeping up a speed that raises your heart rate and makes you sweat. Try going for longer walks or gradually accelerating your walking pace.
Cycling: Cycling is a great aerobic exercise option. Generally, you can either do it outside or inside on a stationary cycle. It helps strengthen your leg muscles. In addition, it improves heart health and is more gentle on the joints. If you’re cycling outside, you can change the difficulty. You increase the resistance or by picking a hilly route. If you are cycling inside, you can increase the resistance or your speed.
Jumping Rope: Jumping rope is another exercise you can do. Specifically, you can practically do it anywhere. In fact, you can do it at home. It’s a fantastic alternative for cardio. To start, you can begin with shorter intervals. Overtime, you can lengthen the intervals as your stamina improves.
Swimming: Swimming is a full-body workout. It is a low-impact aerobic activity. This activity helps increase heart health, muscle strength, and flexibility. Besides that, it is also an exercise that is easy on the joints. This is a great exercise for those who have joint pain.
Aerobic Classes or Videos: Online users can find a wide range of aerobic exercise classes and videos. There are many options that appeal to their individual fitness needs and interests. Particularly, aerobic classes and videos can also be done at home. These sessions ranges from the types of workouts. Some classes and videos include cardio, kickboxing and Zumba. Additionally, these exercises can help your heart rate go up. There are many different styles to choose from.
Dancing: In the convenience of your own home, dancing is a fun and beneficial aerobic activity. Play some cheerful music, and have fun! Dancing not only increases heart rate, but it also enhances balance and coordination. You can freestyle or follow dance exercise videos.
High-Intensity Interval Training (HIIT): HIIT are short bursts of intensive activity mixed with quick rest periods. Many gyms offer HIIT classes. Similarly, these classes can be done at home. For instance, jumping jacks, high knees, burpees, and mountain climbers are good exercises to include in your regimen. Alternate high-intensity and rest times.
Keep in mind that you should begin your aerobic exercises at a reasonable intensity. As noted above, when you are ready, you can slowly increase your duration and intensity over time. According to health guidelines, it is advised to complete at least 150 minutes of moderate-intensity aerobic activity. Similarly, you can do 75 minutes of vigorous-intensity aerobic activity per week.
Before beginning any new workout, pay attention to your body. As a matter of fact, make sure to drink enough water. Speak with a healthcare provider, especially if you have any underlying medical issues. As you navigate perimenopause, take advantage of the benefits of aerobic exercise to improve your general health and wellbeing.
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Written by Karen Manalac