Aerobic exercise

Aerobic exercise uses large muscle groups and causes your heart rate to rise during the activity. Heart and lung fitness are improved, and strenuous tasks become easier.

Popular forms of aerobic exercise include walking and cycling, but everyday activities such as digging in the garden also count. You can also build aerobic exercise into your daily routine, for example, by always walking up stairs instead of using a lift; parking some distance from your destination and walking the rest of the way; or riding a stationary bike while watching TV.

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Types of aerobic exercise

Aerobic exercises include:

  • Aerobics/cardio classes
  • Aquarobics
  • Boxing training
  • Bushwalking
  • Cleaning
  • Cycling
  • Dancing
  • Gardening
  • Golf
  • Jogging
  • Lawn mowing
  • Rowing
  • Running
  • Swimming
  • Team sports
  • Tennis
  • Walking

How much aerobic exercise should you do?

You need to find a balance between not working hard enough and working too hard. If you do not work hard enough, you may not achieve your exercise goals. If you work too hard, you risk injury.

Exercise at a level you are comfortable with, but try to vary the duration and intensity.

Adults should aim for at least 2½ hours of moderate-intensity aerobic exercise per week (or 1¼ hours of vigorous-intensity aerobic exercise per week). If you have just completed cancer treatment, this may seem ambitious, but it is a goal to work towards steadily. Remember that some exercise is better than none.

For extra health benefits, you can exercise beyond this recommendation by gradually increasing the frequency and duration of your exercise sessions and then increasing exercise intensity.

If you were very fit before your cancer diagnosis, your goal may be to maintain or return to your weekly activity levels.


Measuring exercise intensity

How hard your body is working during physical activity is known as exercise intensity and is often described as low, moderate or vigorous. There are different ways to measure the intensity of your aerobic exercise. A simple method is the talk test.

How easy is it to talk?

Exercise intensity

You are able to sing

Light

You can carry on a conversation but need to pause for breath from time to time

Moderate

You are huffing and puffing and keeping conversation short

Moderate to vigorous

You find it difficult to speak

Vigorous


Click on the icon below to download a PDF booklet on exercise for people living with cancer.


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Instructions for downloading and reading EPUB files

Apple devices

The iBooks application must be installed on your Apple device before you can read the EPUB.
Different ways to download an EPUB file to your Apple device:

  • email EPUB files to yourself and transfer the attachment to iBooks.
  • copy EPUB files into DropBox (or a similar service) and use the DropBox app to send them to iBooks.
  • open EPUB files directly from Mobile Safari and open them in iBooks, where they are saved automatically by downloading the EPUB from the website.

Need more help? Visit: http://support.apple.com/kb/HT4059

Kobo

To download an EPUB file to your Kobo from a Windows computer:

  • download and save the EPUB directly onto your desktop.
  • connect your Kobo to your computer using the USB cable and tap “Connect” on your eReader.
  • select “Open folder to view files” to view the contents of your Kobo.
  • navigate to where you have stored your EPUB file in “Finder”, in documents or downloads, and drag and drop it into the Kobo window. You can now disconnect your Kobo to read the eBook.

To download an EPUB to your Kobo from a Mac:

  • download and save the EPUB directly onto your desktop.
  • connect your Kobo to your computer using the USB cable and tap “Connect” on your eReader.
  • open your “Finder” application.
  • select “Kobo eReader” from the listed devices to view the contents of your Kobo.
  • navigate to where you have stored your EPUB file in “Finder”, probably in documents or downloads, and drag and drop it into the Kobo window. You can now disconnect your Kobo to read the eBook.

Turn on your Kobo and your EPUB will be located in “eBooks”, while a PDF will be located in “Documents”.
Need more information? Visit: http://www.kobo.com/help/koboaura/response/?id=3784&type=3

Sony Reader

To download an EPUB file on your Sony Reader™:

  • ensure you have already installed the Reader™ Library for PC/Mac software
  • select the eBook you want from our website and click the link to download it.
  • connect the Reader™ to your computer.
  • open the Reader™ Library software and click “Library” in the left-hand pane and select the eBook to view it.

Need more help? Visit: https://au.readerstore.sony.com/apps_and_devices/

Amazon Kindle 2nd Generation devices

EPUB files can’t be read on the Amazon Kindle™. However, like most eReaders, Kindle™ 2nd Generation devices are able to display PDFs. We recommend that you download the PDF version of this booklet if you would like to read it on a Kindle™.
To transfer a PDF to your Kindle™ via USB cable from your computer or Mac:

  • download the PDF directly onto your computer.
  • connect the USB cable to your computer’s USB port, and the micro USB end of the cable to your Kindle™. Note: the Kindle™ won’t be available as a reading device while it is connected to your computer until it has been disconnected.
  • open the Kindle™ drive and several folders will appear inside. The “Documents” folder is where you will need to copy or drag the PDF to.
  • safely eject your Kindle™ from your computer and unplug the USB cable. Your content will appear on the Home Screen.

Kindle also provides a Kindle Personal Documents Service that allows users to send documents as an attachment directly to your eReader. For more information on this service, visit http://www.amazon.com/gp/help/customer/display.html/ref=help_search_1-1?ie=UTF8&nodeId=200767340&qid=1395967989&sr=1-1
For more information on accessing a PDF on your Kindle™, visit www.amazon.com/manageyourkindle, log in to your account and click on Personal Document Settings.
Need more help? Visit https://www.amazon.com/gp/help/customer/display.html?nodeId=200375630

Android and PC

You can also download and open eBooks on Android devices and PCs with appropriate apps or software installed. Suitable eReader apps for Android include Google Play Books, FBReader and Moon+ Reader. Suitable software for PCs include Calibre and Adobe Digital Editions.


This information was last reviewed in April 2016
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