10 Best Aerobic Exercises for Cardiovascular Fitness

Physical inactivity is identified as the fourth leading risk factor for global mortality.  Inactivity is found to be a significant risk factor for many health conditions like Coronary Heart disease, Stroke, Diabetes, and Cancer. Regular physical activity is proven to help prevent and manage such non-communicable diseases, says one of the recommendations of WHO. These activities can include doing some easy aerobic exercises at your place. In this blog, we will be discussing aerobic exercises and their benefits.

 

Aerobic exercises

Aerobic exercises or cardiovascular exercises are some of the finest physical exercises that make the heart pump faster and supply more oxygen-carrying blood to the whole body with every beat. The lungs adapt to take in more oxygen, making the muscles more efficient by using it. These exercises usually involve the whole body and use oxygen which is involved in the cellular reactions that provide the body with the energy necessary to perform the activity. The cells throughout the body increase the number and size of the mitochondria ( powerhouses of the cell), which uses oxygen to create energy that can fuel important reactions throughout the body, Mitochondria is a part of the body's cells that turn oxygen into energy which each cell uses to function.

 

Benefits

Aerobic exercises help build strength in major muscle groups, keep the blood pumping, and also, help strengthen the heart and lungs. Other benefits of aerobic exercises are:

 

• Help lower the cholesterol.
• Reduces the risk of a heart attack.
• Reduces the risk of type 2 diabetes.
• Reduces the risk of certain cancers breast, colon, etc.
• Helps increase bone density for patients with osteoarthritis or other rheumatic conditions.
• Reduces pain and swelling due to arthritis.
• Improves immune function.
• Lowers blood pressure.
• Helps in weight loss.
• Build endurance and stamina.
• Tones the muscles and improves posture.
• Improves balance.
• Helps decrease anxiety.
• Alleviates symptoms of depression.
• Improves balance.
• Improved mood.
• Helps manage stress through sleep and mood-regulating benefits.
• Lowers the risk of dementia and may improve cognition.

 

Aerobic exercises

Aerobics exercises can be done anywhere and do not require equipment. To prevent injuries, do warm-up before and cool-down exercises after the workout. For moderate-intensity aerobic exercise aim for 150 minutes a week and vigorous exercises for 75 minutes. Given below are some examples of aerobic exercises.

 

Running/jogging: Start slowly with alternate walking and running for 1 minute at a time.  Initially do short sessions twice a week, and then progress to 20–60 minutes, 2 or 3 times per week, as the strength increases.

 

Walking: Walking is the best aerobic exercise because it is easy to do and can be done anywhere. Do brisk walking for 10-minutes before and after work and at lunchtime or simply take long walks. Monitor the steps, you can set a target of 10,000 steps per day and work out your goal by adding 500 steps daily for half an hour to one hour thrice a week.

 

Dancing: Dancing can be done while listening to your favorite music in the private room. It can be done for 30 minutes or for an hour, 2 or 3 times per week.

 

Jump rope: Start with a goal of a 15-minute workout thrice a week. Progress by increasing the no of jumps and the time thus making it more difficult.

 

Stairsteps: Stand upright in front of the stairs, don't lean on the handles. Then place the foot on the step up and then place it back down. Look forward while using the muscles. Start at a slow pace, and then increase the speed thus increasing the intensity of the exercise. Then slow back.  Do it for 20–60 minutes, 3 times per week.

 

Swimming: Swimming is a great no-impact workout. Start with laps using one stroke, add more like the breaststroke, the backstroke, or advanced one i.e. butterfly swimming for 10–30 minutes thrice a week increasing the duration by 5 minutes each week, take rest between laps. Don't swim alone or without a lifeguard.

 

Stationary bike: Adjust the bike to the proper height. Start with a slow pace for 5–10 minutes (warm-up), and then increase the pace for an hour thrice a week until it is a bit challenging.

 

Jump squat: Stand straight with the feet apart at shoulder's width. Move into the squat position. Use a jumping motion, to move up and out of the squat position. Upon landing, immediately move into a squat position and repeat.

 

Cardio kickboxing: This is a high-impact workout combining aerobics with martial arts and boxing. After a warm-up, punch and kick, proceed to the core workout or strengthening moves for an hour, thrice a week.

 

Flutter kicks: Lie down flat on the back and place the hands under the lower back for support. Lift both the feet up off the ground and then bring one up to form a right angle with the rest of the body. Bring it back down while moving the other leg to form a right angle with the body. Keep moving the legs up and down, don’t let them rest on the ground.

 

Perform balance and stretching activities to enhance muscle strengthening and flexibility exercises thrice a week. In case of any health issue consult your physiotherapist before beginning any exercise program.

 

Ankle Sprain | Physiotherapy Management and Prevention.

Have you ever lost balance and suffered a foot twist, while landing on your ankle? If yes, then this is condition of “ankle sprain”. If the ankle pain quickly disappears then you usually stop thinking about it but if the pain is severe, gives rise to swelling and starts hurting on bearing weight, then it requires necessary treatment. Several interventions have been recommended in the management of acute ankle sprains, among them, physiotherapy has been recommended with a higher level of evidence and should be incorporated in the rehabilitation process.  The physiotherapy program includes exercises ranging from simple range of motion, stretching, strengthening exercises to neuromuscular, proprioceptive, and sport-specific exercises. Through this blog, we will try to enhance your knowledge about ankle sprain and the various physiotherapy interventions which can be used as a treatment intervention for the same.

 

Ankle Sprain

Acute ankle injury is one of the most prevalent lower limb injuries occurring mostly in physically active individuals. An ankle sprain mostly occurs in females, children, and athletes taking part in indoor and outdoor sports. An ankle joint instability can occur due to the injury to the bone or muscular structures, ligaments like the lateral, medial and syndesmosis injury play a major role in ankle instability. An ankle sprain occurs when one or more ligaments of the ankle are stretched or torn. If a sprain is left untreated, it can lead to long-term ankle problems. During Injury the ankle is either rolled inward or outward. Inward twisting injury sprains are the most common type, cause pain along the outer side of the ankle. Depending on to what extent the ligaments are injured, the sprain can be classified as Grade I, II, or III.

 

Ankle Sprain Classification

• Grade 1- Mild.
• Grade 2-Medium.
• Grade 3- Severe.

 

Grade I ankle sprain

• Rest: Take rest
• Ice:  By applying ice the swelling comes down. Apply it for 10 to 20 minutes after every 1 to 2 hours during the day.
• Compression:  Compression helps to control swelling and immobilizes the part to enhance the process of healing.
• Elevation: Elevate the foot by placing it above the level of the heart.

 

Grade II ankle sprain

• Follow the R.I.C.E. program and immobilize it by using a bandage or splint.

 

Grade III ankle sprain

• There is a risk for permanent ankle instability. Rarely, surgery might be required to repair the damage or put a short leg cast for two to three weeks or a walking boot.

 

Ankle Sprain Healing Goals:

• To relieve pain.
• Regain strength.
• Regain range of motion.

Once the patient starts to stand on the ankle again, the physiotherapist gives exercises to strengthen muscles and ligaments and increase flexibility, balance, and coordination.

 

Physiotherapy Treatment:

Depending on the severity of the ankle sprain, the physiotherapist designs a treatment program to enhance the healing process and advices to return to activities and sports.

The physiotherapy interventions include the use of ice packs, heat packs, modalities like TENS, Ultrasound, Shockwave therapy, and exercises like:

 

Range-of-motion exercises:

To move the joint as far as it can be in every direction.

Ankle alphabet

• Sit in a chair, with leg extended trace the letters of the alphabet in the air with the big toe. Repeat this 2 or 3 times, moving the ankle in all directions.

Knee motion

• Sit in a chair, place the foot flat on the floor. Then slowly move the knee from side to side for 2 to 3 minutes.

 

Stretching exercises:

To keep the Achilles tendon flexible while the ankle heals.

Standing calf stretch

• Stand in front of a wall facing towards it, put the hands on the wall. Place the injured ankle one step back and the uninjured foot forward. Keep the back heel flat on the floor, slowly bend the knee of the uninjured leg until a stretch is felt in the calf of the injured side. Repeat 3 times, hold for 30 secs.

Heel raise

• Stand with the hands in front, resting against the wall, or chair back for support. Place the feet shoulder-width apart, slowly rise on the toes and come back down.  Repeat 10 times then progress to 20.

 

Strengthening exercises:

To strengthen the muscles and support the ankle.

Elastic band push

• Sit on the floor.  Extend the leg and slightly raise it to 20 degree to keep the heel off the floor. Place the elastic band around the ball of the foot and hold the two ends. Slowly push the ankle forward by pointing the toe. Then slowly bring it back. Repeat this 10 times.

Elastic band pull

• Sit on the floor, hook the upper foot and the toes into the band.  Slowly pull the foot back towards the body and return it to a vertical position. Repeat 10 times.

 

Balance and control exercises:

To help the foot and ankle respond to activities, which can help prevent reinjury. Balance and control exercises should be started when there is no pain on standing.

One leg raise

• Place hands on a wall, lift the uninjured leg behind so that the weight rests on the injured ankle. Try to hold this position for 20 to 30 secs.

Pillow balance

• Do basic balance exercises while standing on a pillow.  The foot will wobble around a lot and constantly need to be corrected to maintain balance.  Maintain this position for 30 50 secs.

 

• To protect the ankle, bracing can be done and aids like crutches can also be recommended to avoid limping. With more severe ankle injuries a boot is recommended to allow proper healing.
• Ankle sprains almost take up to 4 months to heal completely, depending on the severity.  While playing sports ankle support like an ankle brace, air stirrup, or hiking boots may be recommended to be worn during the healing time to protect the ligaments. After the ankle is healed, taping can be done or an ankle brace to support the ankle.  To prevent reinjury continue stretching exercises especially before and after physical activities to prevent reinjury.  Muscle-strengthening exercises and balance exercises should be continued to maintain ankle strength. Long-term joint pain and weakness can be seen in people with severe or repeated ankle sprain therefore all the recommended exercises should be continued even after the pain the ankle mobility and strength are retained.
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  This Blog was first posted at CB Physiotherapy