You have lots of options when it comes to getting your aerobic exercise in. Additional reporting by K. By subscribing you agree to the Terms of Use and Privacy Policy. Health Topics. Health Tools. Reviewed: July 6, Medically Reviewed. Jonesco explains. These changes yield major heart health benefits, with past research published in the American Journal of Cardiology showing that aerobic training is the most efficient mode of exercise for improving cardiovascular health.
Aerobic exercise can help lower your cholesterol, reduce your risk of type 2 diabetes, improve immune function, and lower blood pressure, Jonesco says. And those heart benefits are important considering cardiovascular disease is the leading cause of death for men and women in the United States, according to the Centers for Disease Control and Prevention CDC.
In a study on 1. While all exercise improved mood, the biggest benefits came from team sports, cycling, gym and aerobic workouts. Aerobic exercise has been shown to reduce the risk of anxiety and depression in adults ; it helps people manage stress via sleep and mood-regulating benefits, according to the Anxiety and Depression Association of America ADAA. Weight Loss Benefits Aerobic exercise burns up calories, which in combination with a healthy diet can help you shed excess weight, Jonesco says.
Aerobic exercise also tones your muscles and improves posture. Fitness Benefits Aerobic exercise over time gives you more energy to work out. Bone and Joint Benefits Moderate- or vigorous-intensity aerobic exercise like running or jumping rope can help increase bone density in older individuals and for those with osteoarthritis or other rheumatic conditions, notes the U.
Brain Health Benefits Physical activity has also been linked to lower risk of dementia, and may improve cognition as you age. Department of Health and Human Services in the most recent , aerobic exercise varies by three components:. The World Health Organization WHO also recommends the same duration of weekly aerobic exercise, according to recommendations published in Yet data published in the HHS guidelines report shows that nearly 80 percent of adults are not meeting the key standards for both aerobic and muscle-strengthening activity, which contributes to 10 percent of premature mortality.
You have much to gain. Results from a study on women ages 72 to 87 revealed that aerobic dance, for example, can reduce the risk of falling by promoting better balance and agility. The women worked out for an hour, 3 times a week, for a total of 12 weeks.
The dance sessions included plenty of squatting motions, leg balance, and other basic gross motor tasks. At the end of the study, the women in the control group performed significantly better on tasks like standing on one leg with their eyes closed. They also had better grip strength and reach, all important physical strengths that can protect the body from falls. Be sure to talk to your doctor before starting a new workout routine, and start slow.
Group classes can be a great way to safely exercise. Cardiovascular exercise is recommended for most groups of people, even those who are older or who have chronic health conditions.
The key is working with your doctor to find what works best for you and is safe in your particular situation. Even children should get regular aerobic exercise. In fact, recommendations for kids are slightly higher than for adults.
Aim to get your child moving at least 60 minutes or more each day. Moderate activities are good, but kids should get into the vigorous zone at least three days each week. Getting daily exercise can be as easy as taking a walk around your neighborhood or going for a jog with a friend on a local trail. Speak with your doctor before starting a new exercise routine. While aerobic exercise is appropriate for most people, there are certain situations where you may want to be under guidance of a physician.
Your doctor can offer more guidelines and suggestions for your specific condition or fitness level. Most people should aim to get around 30 minutes of moderate cardiovascular activity at least five days each week.
You can mix up intensities and activities to keep it interesting. You can always build as your fitness level improves. Remember: Any movement is better than no movement. Even short sessions of aerobic exercise are enough to reap the benefits. You probably know aerobic exercise as cardio. It can include activities like brisk walking or cycling.
Aerobic exercises can help improve your…. Exercise is good for you, but getting started can be tough. This article explains how to start working out and stick to it in the long run. Exercising regularly has many benefits for your body and brain.
This article explores the top 10 benefits of regular exercise, all based on science. After an intense cardio session, you might wonder what foods or drinks to refuel with. Here are some smart options. Being active and exercising regularly is beneficial to most people, but especially those with MDD.
These motivating reasons are bound to provide the…. Appointments: Helps with weight loss. Whether you are trying to lose weight on your own or through Ocala medical weight loss surgery, aerobic exercise will help with your success.
Reduces your health risk. Aerobic exercise helps reduce your risk of heart disease, high blood pressure, type-2 diabetes, and high cholesterol.
Strengthens your heart muscle. Increases stamina. Over time, aerobic exercise will reduce fatigue and increase stamina.
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