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. Arthritis Foundation. Watts G. Exercise boosts immunity — Up to a point.
Willey JZ, et al. Leisure-time physical activity associates with cognitive decline: The Northern Manhattan Study. JE Ahlskog, et al. Physical exercise as a preventive or disease-modifying treatment of dementia and brain aging. Mayo Clinic Proceedings. See also 10, steps 5K training schedule Exercise warm-up Air pollution and exercise Ankle weights for fitness walkers Barefoot running shoes Buying athletic shoes?
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Tired of walking alone? Team up! Walking for fitness: Overcoming setbacks Walking for fitness: Staying motivated Walking for fitness: Warm up, cool down Walking group Walking and trackers Walking poles Walking shoes Walking for fitness Walking with ankle weights?
Want a strong brain? Want to get more active? Try an activity tracker Want to maximize your daily walk? Weighted hula hoops: Hoopla or good exercise? What's in an athletic shoe? Show more related content. Mayo Clinic Press Check out these best-sellers and special offers on books and newsletters from Mayo Clinic. The white blood cells or antibodies in your blood that fight off disease and infection circulate around the body quicker when your heart rate is elevated. Therefore your antibodies can catch infections before they develop.
The final way in which regular aerobic exercise helps to increase your immune strength is by slowing down the release of hormones that cause stress. The next advantage to be gained from regular aerobic exercise is an improvement in your cholesterol levels. Of course, the human body contains 2 different types of cholesterol.
One of these types is known as LDL, which is the bad cholesterol. The other type is known as HDL, which is the good kind of cholesterol. Good cholesterol helps your heart function better and it helps to keep your arteries clean. On the other hand, bad cholesterol will clog up your arteries and can cause major conditions such as heart attacks and strokes.
Regular aerobic exercise is proven to be an effective way of managing cholesterol levels and thus increasing your overall health. A really great thing about aerobic exercise that you may not have known about is that it can reduce the risk of developing breast cancer.
Women who are at a high risk of developing breast cancer usually have a high level of estrogen-sensitive tissue in the breast. These estrogen-sensitive tissues make it easier for breast cancer cells to develop. It is shown that regular aerobic exercise can help reduce the amount of estrogen-sensitive cells that are present in the breast, thus reducing the risk of developing breast cancer.
This is especially important for women who have a family history of breast cancer as they are already at a higher risk of developing it. Keeping your bones healthy is a very important part of being fit. This is especially true for people who are getting up there in age and for people who already have bone and joint conditions such as osteoporosis. Regular weight bearing aerobic exercises such as running help to strengthen your bones very well.
This is because the more weight and impact you put on your bones, the more bone mass they will produce. The process is much the same as for muscles. The more you train them, the bigger they get. As you perform weight bearing aerobic exercises, your bones will produce more mass and that causes your bones to become denser, thus also stronger.
Increasing the strength of your bones is great if you want to combat degenerative bone disease. Another great benefit to be had from performing regular aerobic exercise is that it helps to lower your resting heart rate. Helps manage chronic illnesses better. Aerobic exercise helps to control high blood sugar and high blood pressure.
Helps you stay active as you age. Aerobic exercise helps to increase mobility as you age. It also helps clear your mind to improve cognitive ability. Boosts mood.
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