Add some walking time (3.5mph +) on a treadmill with a decent, 5% or greater incline, and you will probably be exercising aerobically.

My dad was told by his doctor when he was 60 that he needed to do some kind of exercise or he'd be dead in a few years. At the time dad weighed over 250 (he's 6'4", but still) and pre-diabetic. He bought himself some earphones so he could listen to the radio, found a flat street and started walking 45 min to an hour every day. Lost 40 pounds in a year. He's now almost 82 and still walks every day, just a little more slowly and with a cane.

You could probably move your arms more when walking fast. And later hold hand weights (5lbs) and walk with them.
If you know you can go longer than 30 minutes, that may mean you can speed up your pace a bit or at least along the flat areas and work your way up to places with gradation.

OP here. These are good comments. I'm going to keep walking, and see if I can't get at the low end of the target. At least I like it and will stick with it. I know I won't stick with running, etc.

Thanks

Walking is great exercise. I lost a ton of weight walking. You need to walk fast but it is great exercise. It is easy on your joints too.

Swimming?

Buy a heart rate monitor and figure out your target training zone. Then when you walk, make sure you are getting your heart rate into that zone and keeping it there for the duration of the walk. As long as you get your heart rate up, it doesn't matter if you're walking, running, biking, or prancercizing. Your body doesn't know the difference. You will have to walk quite briskly to stay in your target zone, but if you are out of shape you may find this easier than other options. Note this is not an alternative to aerobic exercise, it is aerobic exercise. Anything that gets your heart rate up is aerobic.

Anonymous wrote:Brisk walking, if you walk briskly enough, is aerobic exercise.

Exactly. If you can get your heart rate elevated, and ideally you are breaking even a mild sweat, then you are doing great.

Brisk walk meaning at least a 15min/mi pace is absolutely aerobic exercise.

Prancercise, dad!

Start off walking, then add a minute at a light jog, and so on and so on until you are able to run. If you have knee issues, try biking or rowing.

Brisk walking, if you walk briskly enough, is aerobic exercise.

Is it better than doing nothing? Yes. Is it going to provide the same benefits as actual aerobic exercise, which your doctor says you need and which you agree would be beneficial? No, because it's not aerobic exercise.

You could start out walking and escalate to running, biking, swimming, whatever. It's certainly a good start.

I'm dad in my 50's, never much of an athlete, and no fan of aerobic exercise. My doctor says I need some aerobic exercise for all the health benefits I acknowledge it provides. If I walk briskly (my normal walking speed) which I really enjoy, for at least 30 minutes each day (could go longer), isn't that almost good enough even if I don't quite get to the target heart rate?