Regular exercise has tons of health benefits for both the mind and body. But before you choose your workout regime, it is important to decide on the form of exercise that works for you. One type of exercise that has long-term health benefits and is suitable for individuals of all ages is aerobic exercise. Read on to find out more about this intensive form of workout and all that it has to offer.
What is aerobic exercise?
Aerobic exercises are a form of physical activity that provide cardiovascular training and conditioning. It does so by pushing the heart and lungs to work harder than normal. Aerobic exercises and activities also help improve and control breathing while using large muscle groups. It works to get the blood pumping and increases the heart rate to burn fuel in the body. Aerobic exercises are commonly referred to as cardiovascular exercises. Common examples of aerobic exercise include walking, running, cycling, swimming, and brisk walking. Individuals can also attain the effects of aerobic exercise by doing other physical activities, such as intensive cleaning and gardening.
Experts recommend getting around 150 minutes of moderate exercise or 75 minutes of vigorous aerobic activity in a week. Note that it is important to talk to your doctor before starting any exercise program. Individuals who have diabetes, heart conditions, or arthritis may need additional safety. When incorporated accurately into one’s lifestyle, aerobic exercises can provide tons of health benefits.
Positive effect on cardiovascular health
One of the most significant benefits of aerobic exercise is its effect on the overall cardiovascular health of an individual. In fact, aerobic exercise is recommended for those at risk of heart disease. This is because aerobic activities have the ability to strengthen the heart. It also helps pump blood through the body and strengthens large muscle groups. Aerobic activities keep the arteries healthy by reducing bad cholesterol (LDL) and increasing good cholesterol (HDL) levels in the blood.
Boost immune system
Aerobic exercise also helps keep infections and diseases at bay by boosting the immune system. Studies have shown that regular physical activity can increase the production of immunoglobulins in the bloodstream. These antibodies are produced by the plasma cells responsible for recognizing and binding to antigens, such as bacteria and viruses.
Improves mood
Aerobic exercise is also known to improve the mood of an individual. Studies have shown that activities such as walking and cycling can reduce the symptoms of depression and other mental disorders. Even a single 30-minute exercise session has the capability to boost mood and mental state.
Improves quality of sleep
One of the ways to tackle problems related to sleep is cardiovascular exercise. Research suggests that aerobic exercise programs combined with sleep, hygiene, and education can help treat insomnia. But exercising too close to bedtime can also make it difficult to sleep. As a result, it is advised to work out a few hours before bedtime.
Lower blood pressure
Cardiovascular exercise can also help lower blood pressure in the body. Exercising is an essential tool in fighting high blood pressure, and it can strengthen the heart and improve breathing rates. This ensures that the heart begins to pump with less effort, decreases the pressure on the arteries, and reduces blood pressure.
Regulates blood sugar
Regular aerobic activity can also help regulate insulin levels in the blood and lower blood sugar levels in the body. This is because the more you use your muscles, the more glucose is used in the body. Over time, this reduces and stabilizes blood sugar levels and even ensures that the insulin works more effectively to supply the required amounts of glucose. Studies show that aerobic and anaerobic exercises are more effective for those with type 2 diabetes.
Tackles pain
If you’re suffering from chronic pain in the back, aerobic exercises can help you fight the pain. Low-impact activities such as swimming can improve endurance and muscle function in the body. Aerobic exercises also help keep one’s weight in check, further reducing chronic pain.
Reduces the risk of falling
Experts have found that individuals aged over 65 are more prone to falling. Falling can lead to injuries that can have a lifelong effect. On the other hand, exercising can reduce the risk, as aerobic exercises increase body strength and improve motor functions, balance, and coordination. Regular exercise can also improve grip and strength, which are essential to prevent and protect the body from falls.
