The final and most compelling reason to do aerobic exercise regularly is because it can make people live longer. Aerobic activity is by far one of the best ways to live a longer, healthier life. Risks for chronic lifestyle diseases like hypertension and cardiovascular disease are dramatically cut down by 30 minutes of moderate intensity exercise just walking on most days of the week.
In addition the likelihood of suffering a heart attack decreases drastically, bone density can reach healthier levels, and even sleep can benefit. Decades of research and mountains have science have proven that regularly exercise can improve essentially every aspect of your life, including its length. The price of living a longer, healthier, happier life is just minutes of movement per week, so put on some sneakers and hit the pavement today.
Gremeaux, V. Exercise and longevity. Maturitas, 73 4 , Leon, A. Circulation, 3 , Reid, K. Aerobic exercise improves self-reported sleep and quality of life in older adults with insomnia. Aerobic exercise is any activity that gets your blood pumping and large muscle groups working.
Examples of aerobic exercise include:. Experts recommend getting at least 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 routine.
Aerobic exercise is recommended by the American Heart Association and by most doctors to people with, or at risk for, heart disease. Cardiovascular exercise may help you manage symptoms of high blood pressure. Here are other ways to lower blood pressure without medicine. Regular 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.
Aerobic 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 out. If you have chronic back pain, cardiovascular exercise — specifically low-impact activities, like swimming or aqua aerobics — may help you get back muscle function and endurance.
Exercise can also help you lose weight, which may further reduce chronic back pain. A study on individuals with chronic sleep issues revealed that a regular exercise program combined with sleep hygiene education is an effective treatment for insomnia.
Participants 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 vitality.
Exercising too close to bedtime may make it more difficult to sleep, however. Try to finish your workout at least two hours before bedtime. You 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 off. In one study , researchers asked overweight participants to keep their diets the same, but to engage in exercise sessions that would burn either to calories, 5 times a week, for 10 months. The results showed significant weight loss, between 4.
Most participants walked or jogged on treadmills for the majority of their exercise sessions. Depending on your weight and speed, you may need to walk or jog up to 4 miles to burn to calories. Cutting calories in addition to aerobic exercise can reduce the amount of exercise needed to lose the same amount of weight. Researchers at Pennsylvania State University examined active and sedentary women and the impact of exercise on their immune systems.
All women had their blood taken before, after, and at different intervals in the days and weeks after these exercise sessions. The results showed that regular and moderate aerobic exercise increases certain antibodies in the blood called immunoglobulins. That ultimately strengthens the immune system. The sedentary group of women saw no improvement in immune system function and their cortisol levels were much higher than those in the active groups.
It is a great way to push the body into a caloric deficit, leading to weight loss. However, to reach a caloric deficit, most people will also need to reduce the number of calories that they consume. Read more about the differences between cardio and weightlifting for weight loss. Keeping blood sugar levels under control is important for reducing the risk of type 2 diabetes. It is essential for people with diabetes to keep their blood sugar levels within a healthy range.
High blood sugar can damage blood vessels and lead to heart disease. Insulin is necessary for regulating blood sugar. Aerobic exercise can increase insulin sensitivity so that the body requires less insulin to control blood sugar levels. During exercise, the muscles also use glucose from the blood. In this way, exercise helps prevent blood sugar levels from rising too high.
High blood pressure puts stress on the blood vessels and heart. Over time, this can have serious consequences, such as increasing the risk of a heart attack or stroke. Aerobic exercise can help keep blood pressure within a healthy range. A review of trials in the British Journal of Sports Medicine found that exercise is as effective as blood pressure medications in reducing high blood pressure. A stroke occurs when the blood supply to an area of the brain becomes obstructed.
It can have serious and life threatening consequences. Regular aerobic exercise reduces the risk of a stroke by keeping the blood vessels and heart healthy. It is also important for people who have had a stroke to stay as active as possible to support recovery and reduce the risk of another stroke.
A doctor will advise a person on the best way to build up activity and start exercising again after a stroke. Aerobic exercise has such a broad range of health benefits that it helps people live longer. Higher levels of aerobic activity reduce the risk of death , regardless of the intensity of the activity. The ability to perform tasks for daily living is important in maintaining independence and well-being.
Aerobic exercise improves the physical capabilities that are necessary for a person to function on a daily basis. Physical fitness also helps prevent falls and the resulting injuries.
Research has shown that people with higher levels of physical activity have a lower risk of cognitive decline and dementia.
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