What is Aerobic Exercise?
- Fast walk
- To swim
- Intensive cleaning or gardening
- Play soccer
Experts recommend getting at least 150 minutes of balanced aerobic exercise or 75 minutes of forceful activity each week. Brisk walking or swimming are examples of balanced activity. Moreover, running or biking are examples of forceful activities.
But why are aerobic exercises recommended? Read on to learn more about the benefits and tips on how to incorporate aerobic exercise into your routine.
13 Benefits of these Exercises
The physical benefits of aerobic exercises train throughout a range of tangible results, like losing or maintaining weight. Aerobic exercises will allow you to improve your health in general. It also improves your cardiovascular system. Indeed, the art aerobic exercises cause your heart to “eject” more blood with each beat. So, when you are not exercising, your heart does not work as hard.
You will also be able to improve the strength of your muscles in general. It is easy to overlook the strength of your muscles, especially with age. Moreover, regular exercise will help you maintain muscle tone and also strength. It decreases the risk of serious injury. It helps you fight some forms of chronic pain. Muscle weakness can also decrease the stamina of your bones.
1. Improves Cardiovascular Health
Aerobic exercise is recommended by the American Heart Association and most doctors for people who are at or at risk of heart disease. Because this exercise strengthens your heart and helps it pump blood more efficiently throughout the body.
Cardiovascular exercise can also help lower blood pressure. It also keeps the arteries clear by increasing the “good” high-density lipoprotein (HDL) cholesterol and lowering the “bad” levels of “bad” cholesterol in the blood.
If you are specifically looking to lower blood pressure and cholesterol, plan 40 minutes of moderate to vigorous aerobic exercise 3-4 times a week.
2. Regulates the Weight
You may have heard that diet and exercise are the building blocks of weight loss. But aerobic exercise alone can hold the power to help you lose weight and keep it off.
In one study, researchers asked overweight participants to keep their diet the same, but to participate in workouts that would burn 400 to 600 calories, 5 times a week, for 10 months.
The results showed a significant weight loss, between 4.3 and 5.7% of their initial weight, in men and women. Most participants walked or ran on treadmills for the majority of their exercise sessions. If you don’t have access to a treadmill, try to do a few brisk walks or jogs a day. For example, during your lunch break or before dinner.
Depending on your weight and speed, you may have to walk or run up to 4 km to burn 400 to 600 calories. Cutting calories inclusion to aerobic exercise can lessen the amount of exercise needed to lose the same weight.
3. Helps Regulate Blood Sugar
Regular physical activity helps regulate insulin levels. It also helps to lower the level of sugar in the blood while controlling body weight. In a study of people with type 2 diabetes, the researchers found that any form of movement, aerobic or anaerobic, could have these effects.
4. Reduces Asthma Symptoms
Aerobic exercise can help people with asthma reduce the frequency and also the severity of asthma attacks. However, you should still talk to your doctor before starting a new exercise program if you have asthma. They can recommend specific activities or precautions to keep you safe.
5. Reduces Chronic Pain
If you have chronic back pain, cardiovascular exercise – especially low-impact activities, such as swimming or water aerobics – can help you regain muscle function and also endurance. Exercise can also help you lose weight, which can farther lessen chronic back pain & aerobic exercise helps in better sleeping
6. Aids Sleep
If you have difficulty sleeping at night, try cardiovascular exercise during your waking hours. A study of people with chronic sleep disorders found that a regular exercise program combined with sleep hygiene education is an effective treatment for insomnia.
Participants participated in aerobic activity for 16 weeks, then completed a questionnaire on their sleep and general condition. The activity group reported better quality and duration of sleep. Moreover, it also reported improved sleep and vitality.
Exercising too close to bedtime can make sleep more difficult. Try to finish your workout at least two hours before bedtime.
7. Lowers Blood Pressure
Cardiovascular exercise can help you manage the symptoms of hypertension. Because exercise can help lower blood pressure.
8. Strengthens the Immune System
Researchers at Pennsylvania State University tested active and inactive women and the impact of exercise on their immune systems.
- a group exercised on a treadmill for 30 minutes
- another group did a burst of intense activity for 30 seconds
- the last group did not exercise
All of the women had their blood drawn before, after and at various intervals in the days and weeks following these exercise sessions.
Therefore, regular and balanced aerobic exercise increases certain antibodies in the blood called immunoglobulin. This basically builds-up the immune system. The group of sedentary women saw no improvement in immune system work and their cortisol levels were much higher than those in the active groups.
9. Increase Brain Power
Did you know that the brain begins to lose tissue after 30 years? Scientists have found that aerobic exercise can slow this loss and also improve cognitive performance.
To check this theory, 55 older adults presented magnetic resonance imaging (MRI) exams for evaluation. The participants were then tested to determine their health, including their aerobic fitness. The fittest adults showed fewer reductions in the frontal, parietal and temporal areas of the brain. In general, their brain tissue was stronger.
What does this mean for you? Aerobic exercise is beneficial for the body and the brain.
10. Boosts Mood
Moving your body can also improve your mood. In a study of individuals with depression, participants walked on a treadmill at 30-minute intervals per session. After 10 days, they were inquired to report any mood changes.
All participants reported a significant reduction in their symptoms of depression. These results suggest that exercising, even for a short time, can have a significant impact on mood.
In addition, you don’t have to wait almost two weeks to see an improvement. The results of the study revealed that even a single exercise session could be enough to give you a boost.
11. Reduces the Risk of Falls
One in three people over the age of 65, falls every year. Falls can cause fractures and potentially cause injury or permanent disability. Exercise can help reduce your risk of falling. And if you’re worried that you’re too old to start exercising, don’t be. You have a lot to gain.
The results of a study of women aged 72 to 87 found that aerobic dancing, for example, can reduce the risk of falling by promoting better balance and greater agility. Women worked for one hour, three times a week, for a total of twelve weeks. The dance sessions included numerous squats, the balance of the legs and other general motor tasks.
At the end of the study, the women in the control group performed much better in tasks, such as standing on one leg with their eyes closed. They also had better grip and reach strength, all of the important physical forces that could protect the body from falling.
Make sure to speak to your doctor before starting a new workout routine and start slowly. Group classes can be a great way to exercise safely. The instructor can tell you if you are doing the movements correctly and can also make changes if necessary to reduce the risk of injury.
12. Safe for Most People, including children
Cardiovascular exercise is recommended for most groups of people, even those who are older or have chronic health conditions. The key is to work with your doctor to find what works best for you and which is safe for your particular situation.
Even children should do aerobic exercise regularly. In fact, the recommendations for children are slightly higher than for adults. Try to get your child moving at least 60 minutes a day. Moderate activities are fine, but children should enter the activity zone at least three days a week.
13. Affordable and Accessible
You don’t need any sophisticated equipment or a gym membership to train. Exercising every day can be as simple as taking a walk in your neighborhood or jogging with a friend on a local trail.
Other ways to get free or inexpensive aerobics:
- Check local schools or community centers for pool hours. Many offer free entry to residents or have declining rates. Some centers even provide free or low-cost fitness classes to the general public.
- Browse online to find free workouts on sites like YouTube.
- Moreover, ask your employer about discounts or free subscriptions in local gymnasiums. If your workplace offers nothing, you may be eligible for incentives through your health insurance provider.