It’s a known fact that exercise along with a healthy diet and proper amount of sleep is essential to maintain a healthy lifestyle. Although any type of exercise can have favorable consequences, many experts believe that Aerobic Exercises are the best. Regardless of age, weight, gender, or level of fitness, aerobic exercise is going to be good for you.
What is Aerobic Exercise?
Aerobic exercise is also known as cardiovascular exercise or just cardio. This type of movement gets the heart pumping and when this happens the heart quickly pumps blood all over your body and the lungs breathe in more oxygen.
Aerobic relates to or involves oxygen. Aerobic exercises are physical activities that require the intake of considerably more oxygen than when at rest. The amount of air you breathe determines how much oxygen goes to your muscles. The oxygen in your muscles helps them to keep on moving, giving you the energy to exercise. Energy is produced by utilizing proteins, fats, and stored carbs along with oxygen.
Benefits of Aerobic Exercise:
Boosts your heart health
The American Heart Association recommends getting at least 2.5 hours of average intensity aerobic workout per week or 75 minutes of intense aerobic exercise per week or a mix of both. Getting this much heart-pumping activity every weak helps increase your heart rate and improve cardiorespiratory health. Aerobic exercise makes your heart strong and improves your blood circulation which then increases the levels of oxygen in your body. This helps in reducing your risk of suffering from heart diseases like heart attack, high cholesterol, and coronary artery disease.
Helps manage blood sugar
Physical activity can help lower blood sugar by making the body responds to insulin. This can lessen the risk of having type 2 diabetes and metabolic syndrome. If you already have either disease, aerobic exercise can help you manage it.
Lower blood pressure
As was mentioned, regular exercise makes the heart healthier. A healthier heart can pump blood more blood with ease which lessens the pressure on your arteries that results in lower blood pressure.
Reduce chronic pain
Cardio exercises especially light or moderate activities may help you deal with acute body pains such as chronic back pain. Exercise can help you recover muscle function and vitality. It can also help in maintaining balance and correct posture that could reduce the risk of injuries that could bring more pain.
Reduce the risk of certain cancers
Exercise can lower the risk of some cancers by helping you manage your weight, and boost your immune system. It can also improve one’s life quality while undergoing cancer treatment.
Reduce asthma symptoms
Regular cardio exercise can help reduce the severity of asthma attacks and their frequency. It can lessen the inflammation of the airways by decreasing inflammatory proteins which then enhance your airway’s response to exercise. The more you exercise, the more your lungs become accustomed to utilizing oxygen.
Strengthen muscles and bones
Being physically active makes your muscles strong. Your bones then adjust to this condition by producing more cells that result in both muscles and bones getting stronger. Strong bones and muscles can help prevent injuries and enhance coordination and balance. It can also slow down the decrease of bone density as you age.
Reduce the risk of falls
As the muscles become stronger every time you exercise, you become more flexible and your balance improves.
Aid in weight loss
Together with a proper diet, exercise is crucial in weight loss and obesity prevention. To lose weight, more calories should be burned than what you eat and drink. The more you engage in physical activities, the more calories you burn. Eating fewer coupled with more exercise will result in weight loss.
Help you sleep better
Aerobic exercise leads the body to produce endorphins and this could leave you awake for a few hours. However, if you exercise one or two hours before going to bed, your body will have the time to wash away the endorphins that will make the body slow down and fall asleep quicker and stay asleep much longer.
Improve the immune system
Exercise increases the production of white blood cells. Among these white blood cells are macrophages that help in scooping up and destroying harmful viruses and bacteria that travel through the body.
Enhance mental health
As you exercise and your sleep improves, your mood is also affected. You become less anxious, stressed, and depressed. You become more happy and relaxed.
Boosts sexual health
Regular cardiovascular exercise can lower the risk of having erectile dysfunction in men. As the heart pumps blood vigorously when you exercise, the flow of blood to the penis is also increased.
Safe for most people
Aerobic exercise is recommended to most people. Old or young, even school kids and those with chronic disease can find a cardio exercise that fits them and reap all the benefits they get.
Economical and Convenient
You don’t need a gym membership, program subscription, or costly exercise equipment to do aerobic exercises. Walking in the neighborhood or jogging on a local trail is enough to get your heart pumping.
Some aerobic exercises you can try:
- Walking
- Running
- Jogging
- Hiking
- Cycling
- Skipping
- Rowing
- Dancing
- Jumping rope
- Climbing the stairs
- Skiing
- Playing sports
We all know that exercise is good for us and how it would benefit us greatly. But if you are like most Americans, you are desk-bound, busy, and live a sedentary life, chances are you only exercise when you feel like it. The good news is starting right now is never too late. Take it slow and look for ways to squeeze in a few physical activities in your busy life.
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