What are the health benefits of aerobic exercises?
Aerobic exercise is an activity that enhances the pumping of blood in your body. Aerobic exercises are also known as cardiovascular activities. Examples include:
- Swimming
- Brisk walking
- Cycling
- Running
- Heavy gardening or cleaning
- Playing football
Medical researchers recommend that you get at least 150 minutes of aerobic exercise per week (at the moderate level), or 75 minutes of vigorous cardiovascular activity per week. Swimming and brisk walking are good examples of moderate cardiovascular activities. Vigorous activities include cycling or running.
But what makes aerobic exercise special? This article will review the health benefits of aerobic exercises and also give tips on how to incorporate cardiovascular activities into your daily routine.
HEALTH BENEFITS OF AEROBIC EXERCISE
It boosts cardiovascular health
The American Heart Association strongly recommends aerobic exercise to people with heart disease, or at risk of heart disease. The reason isn’t far-fetched. Aerobic exercise strengthens the heart and allows for more efficient pumping of blood throughout the body.
Aerobic exercise also facilitates the reduction of blood pressure and clears the arteries by increasing the level of high-density lipoprotein cholesterol in the blood. At the same time, it lowers the level of low-density lipoprotein.
If your goal is to lower cholesterol and blood pressure, strive for at least 40 minutes of moderate-intensity aerobic exercise 3 – 4 times weekly.
Helps with the regulation of blood sugar level
Engaging in physical activities regularly helps to lower your blood sugar levels and also regulates insulin levels. As a plus, it checks your weight. In a study involving type 2 diabetics, medical researchers found that movement of any form (aerobic or anaerobic) may be effective in blood sugar regulation.
Reduces the symptoms of asthma
Cardiovascular exercise can lessen the severity and frequency of asthma attacks in patients. You must consult your doctor before starting a new exercise regimen especially if you’re an asthmatic patient. Your doctor will examine you and recommend some precautions or specific activities to keep you safe while you’re exercising.
Relieves chronic pain
If you are experiencing severe back pain, low-impact aerobic exercises such as aqua aerobics or swimming may help to boost your muscle endurance and function. Exercises also facilitate weight loss, which may further lessen the severity of chronic back pain.
Aids sleep
If you are finding it hard to sleep at night, then do some aerobic exercises while you are awake.
A study conducted on people experiencing serious sleep issues showed that consistent exercising together with a sleep hygiene education helped efficiently in the treatment of their insomnia.
Subjects who participated in the study engaged in 16-week aerobic exercise therapy and then completed questionnaires about their general mood and sleep patterns. Those who partook in the exercises reported better sleep quality and improvements in daytime vitality and wakefulness.
If you exercise too close to sleep time, you’ll find it hard to sleep. You must complete your exercise at least two hours before you go to bed.
Regulates weight
You may have learned that exercise and diet are keys to weight loss. However, aerobic exercise alone may just be enough to keep off the excess weight.
Researchers engaged overweight participants in a particular study asking them to maintain their regular diet while engaging in exercises that would burn 400-600 calories, 5 times weekly for 10 months.
Results from the study showed that the participants recorded significant weight loss, ranging from 4.3 to 5.7 of their original weights. Exercises performed were mostly jogging or walking on treadmills. If you do not own a treadmill nor have access to one, try walking briskly or jogging daily.
Depending on your speed and weight, you may need 4 miles of walking to burn 400 – 600 calories. Cutting calories may help to reduce the amount of exercise needed to burn the same amount of weight.
IS IT SAFE TO ENGAGE IN AEROBIC EXERCISES?
Consult your doctor before starting a new exercise routine. Aerobic exercise isn’t harmful to most people, but some situations require the guidance of a doctor.
For instance:
- Exercise enhances the lowering of blood sugar. If you are diabetic, it is important that you check your blood sugar levels before exercise and after. Taking some healthy snacks before you begin to sweat will prevent excessive dipping of your blood sugar levels.
- Do some warming up before you start exercising properly. This is important if you have pains in your joints and muscles, as in the case of arthritis. You may take a warm shower before hitting the gym. Wear a shoe with good motion control and cushioning.
- If you are an asthmatic patient, do exercises with short bursts of activity, such as baseball or tennis. With such exercises, you can take breaks intermittently. Also, carry your inhaler along. It is important.
Your healthcare provider will give you more suggestions and guidelines for your fitness level or a specific condition.
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