What aerobic exercise does for your healthy
Regardless of age, weight or athletic ability, aerobic activity is good for you. As your body adapts to regular aerobic exercise, you’ll get stronger and fitter.
Consider the following 10 ways that aerobic activity can help you feel better and enjoy life to the fullest.
Aerobic activity can help you:
Keep excess pounds at bay
Combined with a healthy diet, aerobic exercise helps you lose weight and keep it off.
Aerobic exercise may make you tired in the short term. But over the long term, you’ll enjoy increased stamina and reduced fatigue.Ward off viral illnesses
Aerobic exercise may activate your immune system. This may leave you less susceptible to minor viral illnesses, such as colds and flu.
Reduce your health risks
Aerobic exercise reduces the risk of many conditions, including obesity, heart disease, high blood pressure, type 2 diabetes, metabolic syndrome, stroke and certain types of cancer.
Weight-bearing aerobic exercises, such as walking, reduce the risk of osteoporosis.
Manage chronic conditions
Aerobic exercise may help lower blood pressure and control blood sugar. If you have coronary artery disease, aerobic exercise may help you manage your condition.
A stronger heart doesn’t need to beat as fast. A stronger heart also pumps blood more efficiently, which improves blood flow to all parts of your body.Keep your arteries clear
Aerobic exercise boosts your high-density lipoprotein (HDL), the “good,” cholesterol, and lowers your low-density lipoprotein (LDL), the “bad,” cholesterol. This may result in less buildup of plaques in your arteries.Boost your mood
Aerobic exercise may ease the gloominess of depression, reduce the tension associated with anxiety and promote relaxation.
Stay active and independent as you age
Aerobic exercise keeps your muscles strong, which can help you maintain mobility as you get older.
Aerobic exercise also keeps your mind sharp. At least 30 minutes of aerobic exercise three days a week appears to reduce cognitive decline in older adults.
Studies show that people who participate in regular aerobic exercise live longer than those who don’t exercise regularly.
Take the first step
Ready to get more active? Great. Just remember to start with small steps. If you’ve been inactive for a long time or if you have a chronic health condition, get your doctor’s OK before you start.
When you’re ready to begin exercising, start slowly. You might walk five minutes in the morning and five minutes in the evening.
The next day, add a few minutes to each walking session. Pick up the pace a bit, too. Soon, you could be walking briskly for at least 30 minutes a day and reaping all the benefits of regular aerobic activity.
Other options for aerobic exercise could include cross-country skiing, aerobic dancing, swimming, stair climbing, bicycling, jogging, elliptical training or rowing.
If you have a condition that limits your ability to participate in aerobic activities, ask your doctor about alternatives. If you have arthritis, for example, aquatic exercises may give you the benefits of aerobic activity without stressing your joints.
erobic exercise is sometimes known as “cardio”- exercise that requires pumping of oxygenated blood by the heart to deliver oxygen to working muscles.
Aerobic exercise stimulates the heart rate and breathing rate to increase in a way that can be sustained for the exercise session.
In contrast, anaerobic (“without oxygen”) exercise is activity that causes you to be quickly out of breath, like sprinting or lifting a heavy weight.Examples of aerobic exercises include cardio machines, spinning, running, swimming, walking, hiking, aerobics classes, dancing, cross country skiing, and kickboxing.
There are many other types.Aerobic exercises can become anaerobic exercises if performed at a level of intensity that is too high.
Aerobic exercise not only improves fitness; it also has known benefits for both physical and emotional health.
Aerobic exercise can help prevent or reduce the chance of developing some cancers, diabetes, depression, cardiovascular disease, and osteoporosis.
An aerobic exercise plan should be simple, practical, and realistic. Specific equipment (such as cardio machines) may be used but is not necessary for successful aerobic