Aerobic exercises

Aerobic exercise uses large muscle groups repetitively over an extended period of time and causes your heart and breathing rates to rise during the activity. This is sometimes called cardiovascular (cardio) exercise. This type of exercise may improve side effects, mood and energy levels.

How much exercise should I do?

Exercise at a level you are comfortable with, but try to vary how long (duration) and how hard (intensity) you exercise. You can start with a small amount and increase it gradually as you feel able.

What is exercise intensity?

How hard your body is working during physical activity, particularly aerobic exercise, is known as exercise intensity. It’s usually described as low, moderate or vigorous. A simple way to work out the intensity of aerobic and cardio exercise is the talk test.

Low intensity exercise – You can talk or sing at the same time. An example is gentle walking, light  gardening or slow cycling. Moderate intensity exercise – Your heart will beat faster, you’ll breathe harder than normal and you may start sweating. You’ll be able to speak but only in short sentences or have a slower than normal conversation. Examples include brisk or fast walking, water aerobics, dancing, tennis (doubles), cycling and swimming.

Vigorous intensity exercise – You’ll be sweating, puffing and your heart will be beating rapidly. You won’t be able to talk without pausing. Examples include aerobic/cardio classes, jogging, tennis (singles), and organised sports such as football, soccer or netball.