Cardiorespiratory fitness allows our circulatory and respiratory systems to efficiently supply oxygen to our muscles when we exercise. If our cardiorespiratory fitness is good, we are able to do moderate to vigorous exercise without too much fatigue.
What are the benefits?
- Cardiorespiratory fitness helps to
- Reduce the risk of heart disease and lengthen life,
- Reduce the risk of chronic diseases such as hypertension, diabetes, stroke and cancer
- Promote healthy cognitive and psychosocial function
- Promote a sense of wellbeing
What are the recommendations?
To achieve health benefits, the Canadian guidelines for cardiorespiratory fitness are:
- Adults should accumulate at least 150 mins of moderate to vigorous intensity aerobic physical activity per week, in bouts of 10 mins or more.
- If exercise is a new venture for you and/or if you have any medical conditions you should get advice about how to start exercising from your doctor.
- The guidelines for 18-64 years old are here: ·
· The guidelines for 65 years old and over are here:
What is moderate intensity aerobic exercise?
Examples are: brisk walking, water aerobics, riding a bike slower that 10 miles/hour, doubles tennis, general gardening, hiking, skateboarding, rollerblading.
What is vigorous intensity aerobic exercise?
Examples are: race walking, jogging or running, swimming fast, riding a bike fast or on hills, singles tennis, skipping rope, hockey, aerobics, gymnastics, martial arts, energetic dancing, heavy gardening.
How healthy is your heart?
This free tool from McGill University will give you an estimate:
Always remember to stretch after any exercise. See my blog Feb 2018 for more information on stretching OR click HERE!
R. Sian Owen PT
Registered Physiotherapist
