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Exercises for aerobic endurance

Updated April 17, 2017

Exercises for aerobic endurance involve activities that strengthen your cardiovascular system by increasing your heart rate and breathing. To obtain the best results, engage in the activities at a moderately brisk level for 30 minutes on at least three to four days a week, according to the American Heart Association. A moderately brisk level involves working up a sweat while still being able to carry on a conversation. Check with your doctor before starting any exercise routine.

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Everyday activities

Engaging in a variety of everyday activities will provide you with aerobic endurance. Start doing some at-home activities such as sweeping, shovelling, house painting, hand washing your car, rearranging your furniture and/or cupboards and spring cleaning. Get your aerobic exercise by raking leaves, mowing your lawn and gardening, according to the American Heart Association. Park further away from the shops, forcing yourself to walk more. Walk during your lunch hours. Take stairs instead of the lift.


Increase your aerobic endurance by cycling. Cycling indoors on a stationary bike or outdoors on a regular bike will be beneficial. If biking outdoors, use the proper equipment, including a well-fitting helmet that provides good visibility. Good visibility includes making certain you can see clearly and others can see you clearly. Choose a brightly-coloured helmet. Wear a safety light, if needed. Your helmet should be safety-certified to protect your skull.


Start walking as part of your aerobic endurance plan. Walking is a recommended exercise by the American Heart Association because of its low start-up cost, low dropout rate and convenience factor. Walking can be done either indoors or outdoors. A good pair of walking shoes will be your only initial investment. Walk indoors at your local shopping complex or recreation centre. Form or join a walking group. Take your dog for a walk. Other ways to enjoy walking include going on day hikes, walking at your local park or walking along nature trails. If you have not exercised before, start out slowly for five to 10 minutes and gradually increase your time duration. You may want to use a pedometer to keep track of how many steps you take. Record your steps and time in an exercise journal and use this as your tool for progression.

Water walking

Begin walking in water as an exercise to improve your endurance. Exercising in a swimming pool not only burns calories, it is easier on your body than land-based exercises, according to "Arthritis Today." Get into chest-deep water. Hold onto the pool's edge with your right hand, if desired. Stand erect, with your arms swinging at your sides. Wear a flotation belt to walk the perimeter of the pool.

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About the Author

Crystal Welch has a 30-year writing history. Her more than 2,000 published works have been included in the health and fitness-related Wellness Directory, Earthdance Press and Higher Source. She is an award-winning writer who teaches whole foods cooking and has written a cookbook series. She operates an HON-code-certified health-related blog with more than 95,000 readers. Welch has a B.B.A. from Eastern Michigan University.

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