Patient's Query
Hello doctor,
I am a 37-year-old female. As a woman interested in maintaining a healthy lifestyle, I need guidance on the benefits and considerations of incorporating aerobic exercise into my routine. How does aerobic exercise specifically help in maintaining cardiovascular health? Are there any recommended types and durations of aerobic activities for optimizing heart health? How does it help in weight management? Are there any hormonal benefits from regular aerobic exercise? Kindly suggest.
Hello,
Welcome to icliniq.com.
I understand your concern.
I suggest you start slow if you are starting regular exercises such as running, swimming, or cycling can be added which are aerobics exercises that will surely help get you going and build basic endurance that starts with more detail. The benefits depend on the type of exercises such as cardio for heart health, weight training for weight loss muscle building or simply maintaining the body. Check the below guidelines for regular exercise:
1. Get up and stretch yourself after every 45 minutes to 1 hour as sitting for long can be damaging to our posture. At work, walk the length of the office every hour or two to keep your back happy, your muscles supple, and your blood circulating.
2. Indulge into some deep breathing exercises, it will help you keep calm or even put you to sleep. Practicing some pranayama can surely help here.
3. Plan your week so that your traveling time becomes your rest day.
4. Use the long corridors and long waits for a quick brisk walk in airports or stations. Take stairs rather than escalators. After all, you have to sit for hours for work so make the most of the time you have while you wait at the station.
5. If using a car then park your car away from the destination and try to walk.
After 15 days of being active, start with a small home-based workout like five minutes of spot jogging, stretching, brisk walking, leg raises, and push-ups. Then gradually go to adding weights.
I hope this information helps you.
Thank you.
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