Aerobic exercise

Aerobic exercise uses large muscle groups and causes your heart rate to rise during the activity. It may delay the onset of side effects and reduce their severity, maintain mood and improve energy levels.

How much?

Exercise at a level you are comfortable with, but try to vary how long (duration) and how hard (intensity) you exercise. See more information on current recommendations for aerobic-based exercise.

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 is the talk test.

• Low intensity exercise – Can talk and sing. Examples include gentle walking and light gardening.
• Moderate intensity exercise – Heart will beat faster, you’ll breathe harder than normal and you’ll be sweating. You’ll be able to have a slower than normal conversation. Examples include brisk 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 aerobics/cardio classes, jogging, tennis (singles), and organised sports such as football, soccer or netball.

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