Benefits of Aerobic Exercise

1. Improves cardiovascular health

Aerobic exercise is recommended by the American Heart Association and the majority of physicians for those who have or are at risk for heart disease. Exercise strengthens the heart, allowing it to pump blood more efficiently throughout the body.

In addition to lowering blood pressure, cardiovascular exercise helps keep arteries clear by increasing "good" high-density lipoprotein (HDL) cholesterol and decreasing "bad" low-density lipoprotein (LDL) cholesterol levels in the blood.

If you're seeking to reduce blood pressure and cholesterol, strive for 40 minutes of exercise per day.Three to four times per week, a reliable source of moderate to vigorous aerobic exercise.

2. Lowers blood pressure

Cardiovascular exercise may aid in the management of hypertension symptoms. This is because physical activity can help reduce blood pressure. Here are additional methods to reduce blood pressure without medication.

3. Helps regulate blood sugar

Regular physical activity helps regulate insulin levels and lower blood sugar, all while keeping body weight in check. In a study on people with type 2 diabetes, researchers found that any form of movement, either aerobic or anaerobic, may have these effects.

4. Reduces asthma symptoms

Aerobic exercise can help people with asthma lessen both the frequency and severity of asthma attacks. You should still talk to your doctor before beginning a new exercise routine if you have asthma, however. They may recommend specific activities or precautions to help keep you safe while working out.

5. Reduces chronic pain

If you have chronic back pain, cardiovascular exercise — specifically low-impact activities, like swimming or aqua aerobics — may help youTrusted Source get back muscle function and endurance. Exercise can also help you lose weight, which may further reduce chronic back pain.

6. Aids sleep

IIf you have difficulty resting at night, attempt cardiovascular exercise during the day.

A study of people with chronic sleep problems revealed that a combination of regular exercise and education on sleep hygiene is an effective treatment for insomnia.

After 16 weeks of aerobic exercise, participants completed questionnaires regarding their sleep and general disposition. The activity group reported improvements in sleep quality and duration, as well as daytime alertness and vitality.

However, exercising too close to nightfall may make sleep more problematic. Try to complete your exercise at least two hours prior to going to bed.

7. Regulates weight

You may have heard that diet and exercise are necessary for weight loss. However, aerobic exercise alone may be able to aid in weight loss and maintenance.

In one study, researchers instructed overweight participants to maintain their diets while engaging in 400 to 600 calorie-burning exercise sessions five times per week for ten months.

Both men and women experienced significant weight reduction, between 4.3% and 5.7% of their initial weights. The majority of the participants' exercise sessions were spent walking or jogging on treadmills. Try taking a few vigorous walks or jogs each day, such as during your lunch break or before supper, if you do not have access to a treadmill.

Depending on your weight and pace, you may need to walk or jog up to four miles to expend between 400 and 600 calories. In addition to aerobic exercise, calorie restriction can reduce the quantity of exercise required to lose the same amount of weight.

8. Strengthens immune system

Researchers at Pennsylvania State University examined active and sedentary women and the impact of exercise on their immune systems.

• one group exercised on a treadmill for 30 minutes
• another group did a burst of intense activity over 30 seconds
• the last group did not exercise

All women had their blood taken before, after, and at different intervals in the days and weeks after these exercise sessions.

The results showed that regular and moderate aerobic exercise increases certain antibodies in the blood called immunoglobulins. That ultimately strengthens the immune system. The sedentary group of women saw no improvement in immune system function and their cortisol levels were much higher than those in the active groups.

9. Improves brain power

Did you know that after age 30, the brain begins to lose tissue? Scientists have discovered that aerobic exercise can delay cognitive decline and enhance mental performance.

55 senior adults submitted magnetic resonance imaging (MRI) scans for evaluation in order to test this theory. The participants were subsequently evaluated for their health, including aerobic fitness. Frontal, parietal, and temporal regions of the brain exhibited less atrophy in the most physically fit adults. Their brain tissue was more robust overall.

How does this affect you? Aerobic exercise is beneficial for the body and the mind.

Also read: How Exercise Reduces Stress and Anxiety

10. Boosts mood

Physical activity may also enhance your disposition. In one study of individuals with depression, participants walked on a treadmill for 30 minutes per session while performing intervals. After 10 days, participants were asked to report any mood changes.

All participants reported a significant decrease in their depressive symptoms. These findings suggest that even brief periods of physical activity may have a significant impact on mood.

There is no need to wait nearly two weeks to observe improvement. The study revealed that a solitary exercise session may be sufficient to provide a boost.

11. Reduces risk of falls

Each year, one in three individuals over the age of 65 falls, according to a reliable source. Broken bones and potentially permanent injuries or disabilities can result from falls. Physical activity may reduce your risk of falling. Do not be concerned that you are too elderly to begin exercising. You stand to gain much.

A study involving women between the ages of 72 and 87 revealed that aerobic dance, for instance, can reduce the risk of stumbling by improving balance and agility. The women exercised for one hour, three times per week, for a total of twelve weeks. The dance sessions were filled with squatting motions, limb balance, and other fundamental gross motor activities.

Women in the control group performed substantially better on tasks such as standing on one leg with their eyes closed at the conclusion of the study. In addition, they had improved grasp strength and reach, both of which are vital physical abilities that can prevent accidents.

Consult your physician before beginning a new exercise regimen, and commence slowly. Group classes can be an excellent method to exercise safely. The instructor can inform you if you're performing the techniques correctly and, if necessary, provide modifications to reduce your risk of injury.

12. Safe for most people, including kids

Cardiovascular exercise is recommended for most groups of people, even those who are older or who have chronic health conditions. The key is working with your doctor to find what works best for you and is safe in your particular situation.

Even children should get regular aerobic exercise. In fact, recommendations for kids are slightly higher than for adults. Aim to get your child moving at least 60 minutesTrusted Source or more each day. Moderate activities are good, but kids should get into the vigorous zone at least three days each week.

13. Affordable and accessible

You don’t need any fancy equipment or a gym membership to work out. Getting daily exercise can be as easy as taking a walk around your neighborhood or going for a jog with a friend on a local trail.

Other ways to get your aerobic exercise for free or cheap:

• Check local schools or community centers for pool hours. Many offer free admission to residents or have sliding scale rates. Some centers even offer free or inexpensive fitness classes to the general public.
• Browse online to find free workouts on sites like YouTube. Fitness Blender, Yoga with Adriene, and Blogilates are popular channels.
• Check with your employer about discounts or free memberships at area gyms. If your workplace doesn’t offer anything, you may be eligible for incentives through your health insurance provider.

Speak with your doctor before starting a new exercise routine. While aerobic exercise is appropriate for most people, there are certain situations where you may want to be under guidance of a physician.

For example:

• Exercise lowers blood sugar. If you have diabetes, check your blood sugar levels before and after exercise. Eating a healthy snack before you start sweating will also help prevent your levels from dipping too low.
• Spend extra time warming up before beginning your activity if you have muscle and joint pain, such as with arthritis. Consider taking a warm shower before lacing up or heading to the gym. Shoes with good cushioning and motion control can also help.
• If you have asthma, look for exercises with shorter bursts of activity, like tennis or baseball. That way you can take breaks to rest your lungs. And don’t forget to use an inhaler when necessary.
• If you’re new to exercise, ease in to activity. Start over several weeks by doing 10 to 20 minutes every other day. This will help with fatigue and muscle soreness.

Your doctor can offer more guidelines and suggestions for your specific condition or fitness level.

At least five days per week, the majority of individuals should engage in moderate cardiovascular activity for at least 30 minutes. This equates to approximately 150 minutes or 2.5 hours per week. You can vary intensity levels and activities to maintain interest.

If you're new to an activity, begin briefly and slowly. As your level of fitness improves, you can always build. Remember: Any movement is better than no movement.

If you're short on time, consider dividing up your daily exercise into several 10-minute segments. Even brief aerobic exercise sessions are sufficient to obtain the benefits.