Low-intensity workout with or without any gym equipment. By definition, Aerobic exercise means “with oxygen”. It refers to exercise that requires continuous strength to obtain energy through oxygen metabolism. Including activities like running jogging and cycling, your breathing and heart rate will increase performing these activities. Aerobic Exercise helps to improve your stamina and mobility and also helps to reduce fat. Because these exercises are effective in burning fat. It also has a great effect on improving cardiorespiratory endurance.
“Aerobic exercises” are different from “Anaerobic exercises”. Anaerobic exercises, high-intensity exercises such as weightlifting, and gym workouts.
Examples of aerobic exercises:
- Walking (Power walking)
- Mountain Climbing
- Running (Jogging)
- Swimming
- Bicycle (Spinning)
- Jump Rope
- Aerobic Exercises at the gym (Treadmill, Cycling, Chin-ups, Push Ups)
12 Benefits of Aerobic Exercises
1. Strengthen the Myocardium, and promote Cardiovascular health.
Aerobic exercise is recommended by the American Heart Association and most doctors for people with or at risk of heart disease. This is because exercise strengthens the heart and helps it pump blood throughout the body more efficiently.
Cardiovascular exercise can also help lower blood pressure, keeping the arteries clean by raising ‘good’ high-density lipoprotein (HDL) cholesterol in the blood and lowering ‘bad’ low-density lipoprotein (LDL) cholesterol. To lower blood pressure and cholesterol, aim for 40 minutes of moderate-intensity aerobic exercise 3-4 times a week.
2. Lower the Blood Pressure
Cardiovascular exercise can help manage symptoms of high blood pressure. This is because exercise can help lower blood pressure. This is the other way to lower blood pressure without medication.
3. Helps Control Blood Sugar
Regular physical activity can help control insulin levels and lower blood sugar while at the same time keeping weight in check. In a study of people with type 2 diabetes, researchers found that exercise, either aerobic or anaerobic, could have these effects.
4. Reduce Asthma Symptoms
Aerobic exercise can help people with asthma reduce the frequency and severity of asthma attacks. However, you should talk to your doctor before starting a new exercise routine if you have asthma. They can recommend specific activities or precautions to keep you safe while exercising.
5. Reduces Chronic Pain
If you have chronic back pain, cardiovascular exercise, especially low-impact activities like swimming or aqua aerobics, can be a reliable source to help restore muscle function and endurance. Exercise can also help you lose weight, which can further reduce chronic back pain.
6. Helps to Get Better Sleep
If you can’t sleep at night, try cardiovascular exercise during your waking hours. A study of people with chronic sleep problems found that a regular exercise program combined with sleep hygiene training was an effective treatment for insomnia.
Participants completed questionnaires about sleep and general mood after 16 weeks of aerobic activity. This activity group reported improvements in the quality and duration of naps and their daytime wakefulness and vitality.
However, exercising close to bedtime may make it harder to sleep. Try to finish exercising at least 2 hours before bedtime.
7. Control Your Weight
You may have heard that diet and exercise are the basic components of losing weight. However, aerobic exercise alone can help you lose weight.
In one study, researchers asked overweight participants to maintain their diet but exercise five times a week, five times a week, and burn 400 to 600 calories for 10 months. As a result, both men and women showed significant weight loss between 4.3% and 5.7% of their starting weight. Most of the participants spent most of their workout time walking or jogging on the treadmill. If you don’t have access to a treadmill, try walking or jogging a few times a day, such as during lunch or before dinner.
Depending on your weight and speed, you may need to walk or jog up to 4 miles to burn 400 to 600 calories. Reducing calories outside of aerobic exercise can reduce the amount of exercise required to lose the same amount of weight.
8. Strengthen Immunity
Researchers at Pennsylvania State University looked at active, sedentary women and the effects of exercise on the immune system.
- One group exercised on a treadmill for 30 minutes.
- Another group engaged in vigorous activity for 30 seconds.
- The last group did not exercise.
- All women took blood at different intervals for days and weeks after these workout sessions.
The results showed that regular and moderate aerobic exercise increased certain antibodies in the blood called immunoglobulin. It ultimately strengthens the immune system. The sedentary group of women did not show any improvement in immune system function, and cortisol levels were significantly higher than those of the active group.
9. Improves Brain Function.
Did you know that when you turn 30, your brain begins to lose tissue? Scientists have found that aerobic exercise can slow these losses and improve cognitive abilities.
55 older adults submitted magnetic resonance imaging (MRI) scans to test this theory for evaluation. The participants were then tested to assess their health, including aerobic exercise. The healthiest adults showed fewer reductions in the frontal, parietal, and temporal regions of the brain. Overall, their brain tissue was stronger. What does this mean for you? Aerobic exercise is good for the body and brain.
10. Natural Medicine of Depression
Moving your body can also make you feel better. In one study of people with depression, participants walked at intervals on a treadmill for 30 minutes at a time. Ten days later, they were asked to report any changes in their mood. All participants reported a significant reduction in symptoms of depression. These results suggest that exercise, even for a short period, can have a significant effect on mood.
11. Reduces The Risk of Falling
One in three people over the age of 65 drops every year. Falls can break bones and result in lifelong injuries or disabilities. Exercise can help reduce your risk of falling. Don’t worry if you’re too old to start exercising.
Results from a study of women between the ages of 72 and 87 showed, for example, that aerobic dancing can reduce the risk of falls by promoting better balance and agility. These women exercised three times a week for an hour for a total of 12 weeks. The dance sessions included many squats, leg balance, and other basic total motor tasks.
At the end of the study, women in the control group performed significantly better on tasks such as standing on one leg with eyes closed. They also had better grip and reach, all the important physical forces that could protect them from falling.
Be sure to talk to your doctor before starting a new workout routine and start slowly. Group classes can be a great way to exercise safely. Your instructor can tell you that you are moving properly and can make adjustments if necessary to reduce your risk of injury.
12. Safe for most people, including children.
Cardiovascular exercise is recommended for most people, even those older or with chronic health conditions. The key is to work with your doctor to find out what works best for you and is safe for your particular situation.
Children also need regular aerobic exercise. Recommendations for children are slightly higher than for adults. Keep your child moving for at least 60 minutes. More than a reliable source every day. Moderate activity is good, but children should go to a lively place at least three days a week.
Reasonable Price and Accessible Exercise
You don’t need any fancy gear or a gym membership to work out. Exercising every day can be as easy as taking a walk in your neighbourhood or going jogging with a friend on a neighbourhood trail.
