Swimming, hiking, cycling... When does aerobic exercise actually harm your body?

Swimming is good for people with weak lower body strength. Kicking in freestyle or backstroke helps strengthen the lower body muscles. It is also recommended for people with knee arthritis. Since it involves resistance exercise underwater, it does not strain the knee joints.

On the other hand, people with shoulder joint conditions should avoid swimming. Swimming involves repetitive use of the shoulders, which can worsen shoulder injuries such as shoulder impingement syndrome or rotator cuff tears.

Hiking is beneficial for people with weak cardiovascular endurance. When hiking, even without increasing exercise intensity by walking faster, your heart rate rises. This makes it easy to reach your maximum cardiac output (the amount of blood the heart pumps in one minute), thereby enhancing cardiovascular endurance. Hiking, which involves extensive use of leg muscles, helps strengthen the muscles around the hip joints and thighs. Unlike simply walking, hiking on various terrains such as uphill and downhill paths stimulates multiple leg muscles. Exercising in the fresh mountain air also helps improve cardiovascular function.

On the other hand, for people with heart disease, hiking can increase cardiac output and the oxygen demand of the myocardium, which may cause chest pain. People with joint disorders may experience pain due to weight-bearing. If someone who usually does not exercise suddenly goes hiking, they may feel dizzy due to oxygen deficiency. Hiking at too fast a pace can strain the heart, so take sufficient breaks during the hike. It is also important to hydrate frequently.

Cycling is beneficial for people who are obese or have joint disorders. The bicycle saddle supports weight and effectively protects the joints. Riding a bicycle reduces the load on the body, making it an effective aerobic exercise for those with joint conditions. Additionally, cycling outdoors allows you to traverse various terrains, preventing boredom. When riding a bicycle, it is important to adjust the saddle height according to your height. When using a stationary indoor bike, you can control the exercise intensity by adjusting the resistance lever.

People with weak lower back muscles or back pain should avoid cycling. Riding a bike in the same position for a long time can cause muscle tension and worsen the pain.

 

For those concerned about high blood pressure, running is recommended. Running increases blood flow in the body and enhances the contractility of the myocardium. As a result, it strengthens heart function and helps lower blood pressure.

Obese patients with insufficient muscle mass relative to their weight should avoid running. Because of the high load on the body, it can put stress on the joints. Running is a moderate to high-intensity exercise that uses overall muscles in the body. Caution is needed as dizziness, vomiting, or chest pain may occur during exercise.