Aerobic exercise means carrying
out a physical activity that causes your heart rate to go
up enough to make your body use its supply of oxygen to burn
fats and glucose. The more oxygen that is used the more carbon
dioxide is produced, which means that breathing has to become
faster for the process to carry on smoothly.
The aim of taking part in
aerobic exercise of any kind is to raise the heart rate to
increase the use of oxygen and to attain a level of controllable
There are two types of aerobic exercise, high-impact and low-impact.
High-impact is tougher and demanding, it is good for when
you have already reached a medium level of fitness.
Low-impact is better for people
who are just getting into exercising and for those who suffer
from injuries; it is gentler and participants can take things
slowly and build-up gradually to be fit enough to undertake
high-impact aerobic exercise without putting too much pressure
on their bodies.
All types of exercise are
good for preventing injuries, with aerobic exercise being
in particular very good. A strong and well-toned body will
form a firm strong spine and spinal structures. Raising the
flexibility and on the whole strength of the spine can reduce
the risk of injury, and if an injury does take place, the
pain experienced is likely to be not as much as someone who
has a weak spine. High-impact aerobics can in fact encourage
bone growth and stop osteoporosis developing in later life.
Low-impact aerobic exercise lowers the risk of ‘jarring’
the spine, and there is a smaller risk of lower back injury
in those who take part in this sport.
By taking part in an aerobic
exercise programme, weight can be managed effortlessly and
a healthy BMI can be maintained. This lowers the stress put
on the lower back and prevents muscles and ligaments from
becoming strained. By doing aerobic exercise it increases
the production of endorphins, which are the body’s natural
pain killers, meaning there’s less need for over-the-counter
medicine or prescribed drugs.
Types of Aerobic Exercise
Walking is a perfect way for
beginners to start a regular form of aerobic exercise. The
level of force can be changed when needed, this form of exercise
can be done at any time of the day, and it’s cheap,
reliable and can be a social activity if a group does it together.
Support from others will give you the push you need when you
don’t feel like doing it regularly. Walking can also
be included on holidays, in all seasons and the setting can
be different to stop you getting bored and keep you motivated
and on the track to looking better and feeling the results.
If you need something with
less impact the step-machines are a good alternative to walking.
Step-machines work on a gliding principle which takes away
the shock from walking on hard ground. Step-machines can be
used in a gym or health centre, or of course in the users
own home if it is affordable to them. Again the level of intensity
which you exercise at can be increased when your ability and
level of fitness increases.
Aqua-aerobics is a enjoyable
group activity that can be found in many leisure centres.
This kind of activity is good for those with chronic back
pain as the weightlessness and resistance caused by the water
helps you get stronger without putting pressure on your back.
Again endorphin levels can be increased and heart rate will
rise. Most aqua-aerobic providers have different classes depending
on the level of fitness and the level of ability at the activity
so there’s a class for everyone.
Aerobic classes have become
very fashionable in the last twenty years. They let beginners
progress right up to an expert level, with individual classes
targeted at each group’s level. They provide a social
setting, which can help ease the feelings of loneliness and
depression which are linked with chronic back pain.
It is very important for people taking part in any activity
or class to notify their instructor of any existing injury
or complaint they have, as certain exercises may be unsuitable
Each person should choose
an activity that they are comfortable with and that they will
not get bored of to make sure they exercise programme is long-term
and not for a few days or weeks. Exercise programmes should
start steadily at an appropriate level and build up fitness
slowly to avoid an injury from occurring.
Doing aerobic exercise can be a very good way of preventing
any back injuries happening in the first place. If you already
have an existing injury, this type of exercise can help to
lower the pain level which is felt and avoid the condition
from worsening. An exercise programme should become a way
of life and be included on a regular basis and long-term into
every individual’s way of life.