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 knocardiovascular activity. Examples of aerobic exercise includbrisk walkiswimmiheavy cleaning or gardenirunnicycliplaying 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 activity.
But why is aerobic exercise recommended? Read on to learn about the benefits and to get tips for ways to incorporate aerobic exercise into your routine13 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 bodyCardiovascular 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 blood. If 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 wee2. Lowers blood pressCardiovascular 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 medicin3. Helps regulate blood sugRegular 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 effects. 4. 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 pIf 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 pain. 6. Aids slIf you’re having trouble sleeping at night, try cardiovascular exercise during your waking hoursA study on individuals with chronic sleep issrevealed 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 vitalitExercising too close to bedtime may make it more difficult to sleep, however. Try to finish your workout at least two hours before bedtime.

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