Aerobic exercise, also known as cardiovascular activity, encompasses any physical activity that increases your heart rate and engages large muscle groups. Examples include brisk walking, swimming, heavy cleaning or gardening, running, cycling, and playing soccer.
Health experts advise engaging in at least 150 minutes of moderate aerobic exercise or 75 minutes of vigorous activity per week. Moderate activities include brisk walking or swimming, while vigorous activities include running or cycling.
But why is aerobic exercise recommended? Keep reading to discover its benefits and gain insights into incorporating aerobic exercise into your routine.
13 Benefits
1.Improves cardiovascular health:
Aerobic exercise is endorsed by the American Heart Association and recommended by most doctors for individuals with or at risk of heart disease. This recommendation stems from the fact that exercise strengthens the heart, enhancing its ability to efficiently pump blood throughout the body.
Furthermore, cardiovascular exercise can contribute to lowering blood pressure and maintaining clear arteries by increasing levels of “good” high-density lipoprotein (HDL) cholesterol and decreasing levels of “bad” low-density lipoprotein (LDL) cholesterol in the blood.
For those specifically aiming to reduce blood pressure and cholesterol levels, it is recommended to engage in 40 minutes of moderate- to vigorous-intensity aerobic exercise between 3 and 4 times per week.
2.Lowers blood pressure:
Engaging in cardiovascular exercise can assist in managing symptoms of high blood pressure. This is due to the fact that exercise has the potential to reduce blood pressure levels. Additionally, there are alternative methods to lower blood pressure without relying on medication.
3.Helps regulate blood sugar:
Consistent physical activity plays a role in regulating insulin levels and reducing blood sugar levels, while also assisting in weight management. A study involving individuals with type 2 diabetes revealed that any type of physical movement, whether aerobic or anaerobic, could yield these beneficial effects.
4.Reduces asthma symptoms:
Aerobic exercise has been shown to reduce both the frequency and severity of asthma attacks in individuals with asthma. However, if you have asthma, it’s important to consult your doctor before starting a new exercise regimen. They may suggest specific activities or precautions to ensure your safety while exercising.
5.Reduces chronic pain:
For individuals experiencing chronic back pain, engaging in cardiovascular exercise, particularly low-impact activities such as swimming or aqua aerobics, can aid in regaining muscle function and endurance. Additionally, exercise can contribute to weight loss, which in turn may alleviate chronic back pain further.
6.Aids sleep:
If you’re experiencing difficulty sleeping at night, incorporating cardiovascular exercise into your daytime routine may be beneficial.
A study involving individuals with chronic sleep issues demonstrated that a consistent exercise regimen coupled with education on sleep hygiene proved to be an effective treatment for insomnia. Participants engaged in aerobic activity over a 16-week period and subsequently completed questionnaires regarding their sleep patterns and overall mood. The group that participated in regular exercise reported enhancements in sleep quality and duration, as well as improvements in daytime alertness and vitality.
However, it’s important to avoid exercising too close to bedtime, as it may interfere with sleep. Aim to complete your workout at least two hours before bedtime to optimize sleep quality.
7.Regulates weight:
You may be familiar with the notion that diet and exercise are fundamental for weight loss. However, aerobic exercise alone can play a significant role in achieving and maintaining weight loss.
In a study, researchers instructed overweight participants to maintain their usual diets while engaging in aerobic exercise sessions aimed at burning 400 to 600 calories, five times a week, over a period of 10 months.
The findings revealed substantial weight loss, ranging from 4.3 to 5.7 percent of participants’ initial weights, among both men and women. Most participants primarily walked or jogged on treadmills during their exercise sessions. If treadmill access is limited, alternatives such as brisk walks or jogs throughout the day, such as during lunch breaks or before dinner, can be effective.
Depending on factors like weight and speed, individuals may need to walk or jog up to 4 miles to burn 400 to 600 calories. Incorporating calorie reduction alongside aerobic exercise can potentially reduce the duration or intensity of exercise required to achieve comparable weight loss.
8.Strengthens the immune system:
Researchers at Pennsylvania State University conducted a study examining the effects of exercise on the immune systems of both active and sedentary women.
The participants were divided into three groups: one group engaged in 30 minutes of treadmill exercise, another group performed a burst of intense activity lasting 30 seconds, and the third group did not exercise at all. Blood samples were collected from all women before, after, and at various intervals in the days and weeks following the exercise sessions.
The findings revealed that regular and moderate aerobic exercise led to an increase in specific antibodies in the blood known as immunoglobulins, ultimately strengthening the immune system. In contrast, the sedentary group of women showed no improvement in immune system function, and their cortisol levels were significantly higher compared to those in the active groups.
9.Improves brain power:
Did you realize that the brain begins to lose tissue once you pass the age of 30? Researchers have found that aerobic exercise might slow down this loss and enhance cognitive performance.
To investigate this hypothesis, 55 older adults underwent magnetic resonance imaging (MRI) scans for analysis. Additionally, their health, including aerobic fitness, was assessed. The individuals who demonstrated the highest level of fitness exhibited fewer reductions in the frontal, parietal, and temporal areas of the brain. As a result, their brain tissue appeared to be more resilient overall.
What does this imply for you? Engaging in aerobic exercise benefits both the body and the brain.
10.Boosts mood:
Engaging in physical activity can also enhance your mood. In a study involving individuals diagnosed with depression, participants engaged in 30-minute treadmill sessions with intervals. After 10 days, they were requested to report any changes in their mood.
All participants noted a notable decrease in their depression symptoms. These findings indicate that participating in exercise, even for a brief duration, can greatly influence mood.
You don’t have to wait nearly two weeks to observe improvement. The study’s findings revealed that even a single exercise session may be sufficient to provide a mood boost.
11.Reduces risk of falls:
One out of every three individuals aged 65 and older experiences a fall each year. Falls can result in fractures and potentially lead to lifelong injuries or disabilities. Regular exercise may help decrease the risk of falls. And if you’re concerned that you’re too old to begin exercising, rest assured, you have much to gain.
A study conducted on women aged 72 to 87 demonstrated that engaging in aerobic dance, for instance, can lower the risk of falling by enhancing balance and agility. These women participated in one-hour aerobic dance sessions three times a week for a total of 12 weeks. The dance routines included various movements such as squatting, leg balance exercises, and other fundamental gross motor tasks.
By the end of the study, the women in the control group exhibited significantly improved performance in tasks like standing on one leg with their eyes closed. They also demonstrated better grip strength and increased reach, all of which are crucial physical abilities that can help prevent falls.
Before initiating a new exercise regimen, be sure to consult with your doctor and start gradually. Group classes can be an excellent and safe way to exercise. The instructor can offer guidance on proper form and provide modifications, if necessary, to minimize the risk of injury.
12.Safe for most people, including kids:
Cardiovascular exercise is advised for the majority of individuals, including older adults and those with chronic health conditions. The crucial aspect is collaborating with your doctor to determine the most suitable and safe exercise regimen for your specific situation.
Regular aerobic exercise is also essential for children, with recommendations slightly higher than those for adults. It’s recommended that children engage in at least 60 minutes or more of physical activity each day. While moderate activities are beneficial, children should also aim to engage in vigorous activities for at least three days each week.
13.Affordable and accessible:
You don’t require any expensive equipment or a gym membership to engage in exercise. Incorporating daily physical activity can be as simple as taking a stroll around your neighborhood or jogging with a friend on a nearby trail.
There are various ways to incorporate aerobic exercise into your routine for little to no cost:
- Explore local schools or community centers for pool hours. Many of these facilities offer free admission to residents or have affordable rates. Some centers even provide complimentary or low-cost fitness classes to the public.
- Search online for free workout resources on platforms like YouTube. Popular channels such as Fitness Blender, Yoga with Adriene, and Blogilates offer a wide range of exercise routines.
- Inquire with your employer about potential discounts or free memberships at nearby gyms. If your workplace doesn’t provide such benefits, you might be eligible for incentives through your health insurance provider.
Is aerobic exercise safe?
Before embarking on a new exercise regimen, it’s important to consult with your physician. While aerobic exercise is generally suitable for most individuals, there are circumstances where medical guidance is advisable.
For instance:
- If you have diabetes, monitor your blood sugar levels before and after exercise, and consider consuming a healthy snack beforehand to prevent hypoglycemia.
- Individuals experiencing muscle and joint pain, such as those with arthritis, should allocate additional time for warming up before physical activity. Taking a warm shower prior to exercising and wearing supportive shoes can also alleviate discomfort.
- For individuals with asthma, opting for activities involving shorter bursts of exertion, like tennis or baseball, allows for intervals of rest to manage breathing. It’s essential to use an inhaler as needed.
- Beginners should gradually introduce exercise into their routine over several weeks, starting with short sessions of 10 to 20 minutes every other day to mitigate fatigue and muscle soreness.
Your doctor can provide tailored recommendations and guidelines based on your specific medical condition and fitness level.
The takeaway
The general recommendation for most individuals is to aim for approximately 30 minutes of moderate cardiovascular activity on at least five days per week. This totals around 150 minutes or 2 1/2 hours weekly. Variation in intensity and activities can help maintain interest and motivation.
For beginners, starting with shorter and slower sessions is advisable, with the option to gradually increase duration and intensity as fitness improves. It’s important to remember that any amount of movement is beneficial, even if it’s minimal.
If time is limited, breaking up exercise throughout the day into several 10-minute intervals is a feasible option. Even brief bouts of aerobic exercise are sufficient to yield health benefits.