What Are the Benefits of Aerobic Exercise?

How much aerobic exercise do you neeAerobic exercise is any activity that gets your blood pumping and large muscle groups working. It’s also known as cardiovascular activity. Examples of aerobic exercise includebrisk walkiswimmiheavy cleaning or gardenirunnincycliplaying soccExperts recommend getting at least 150 minutes of moderate aerobic exercise, or 75 minutes of vigorous activity each week. Brisk walking or swimming are examples of moderate activity. Running or cycling are examples of vigorous activityBut why is aerobic exercise recommended? Read on to learn about the benefits and to get tips for ways to incorporate aerobic exercise into your routine.
13 Benefi1. Improves cardiovascular healAerobic exercise is recommended by the American Heart AssociationTrusted Source and by most doctors to people with, or at risk for, heart disease. That’s because exercise strengthens your heart and helps it more efficiently pump blood throughout the body.ardiovascular exercise can also help lower blood pressure, and keep your arteries clear by raising “good” high-density lipoprotein (HDL) cholesterol and lowering “bad” low-density lipoprotein (LDL) cholesterol levels in the bloof you’re specifically looking to lower blood pressure and cholesterol, aim for 40 minutesTrusted Source of moderate- to vigorous-intensity aerobic exercise between 3 and 4 times each week.
2. Lowers blood pressuCardiovascular exercise may help you manage symptoms of high blood pressure. That’s because exercise can help lower blood pressure. Here are other ways to lower blood pressure without medicine3. Helps regulate blood suRegular physical activity helps regulate insulin levels and lower blood sugar, all while keeping body weight in check. In a study on people with type 2 diabetes, researchers found that any form of movement, either aerobic or anaerobic, may have these effects4. Reduces asthma symptoAerobic exercise can help people with asthma lessen both the frequency and severity of asthma attacks. You should still talk to your doctor before beginning a new exercise routine if you have asthma, however. They may recommend specific activities or precautions to help keep you safe while working out5. Reduces chronic paIf you have chronic back pain, cardiovascular exercise — specifically low-impact activities, like swimming or aqua aerobics — may help youTrusted Source get back muscle function and endurance. Exercise can also help you lose weight, which may further reduce chronic back pain6. Aids sleeIf you’re having trouble sleeping at night, try cardiovascular exercise during your waking hours.
A study on individuals with chronic sleep issues revealed that a regular exercise program combined with sleep hygiene education is an effective treatment for insomniaParticipants engaged in aerobic activity for 16 weeks and then completed questionnaires about their sleep and general mood. The activity group reported better sleep quality and duration, as well as improvements in their daytime wakefulness and vitalityExercising too close to bedtime may make it more difficult to sleep, however. Try to finish your workout at least two hours before bedtim7. Regulates weigYou may have heard that diet and exercise are the building blocks to weight loss. But aerobic exercise alone may hold the power to help you lose weight and keep it offIn one studyTrusted Source, researchers overweight
participants to keep their diets the same, but to engage in exercise sessions that would burn either 400 to 600 calories, 5 times a week, for 10 monthsThe results showed significant weight loss, between 4.3 and 5.7 percent of their starting weights, for both men and women. Most participants walked or jogged on treadmills for the majority of their exercise sessions. If you don’t have access to a treadmill, try taking a few brisk walks or jogs a day, such as during your lunch break or before dinneDepending on your weight and speed, you may need to walk or jog up to 4 miles to burn 400 to 600 calories. Cutting calories in addition to aerobic exercise can reduce the amount of exercise needed to lose the same amount of weight.

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