Aerobic exercise benefits: Know what makes it good for health | XpertsReviews.com

Regardless of your age or weight, you can walk in the park or jog. Walking and running are two popular examples of aerobic exercise that can affect your heart and lungs positively. When you engage in this type of physical activity, you move the muscles several times in your arms, hips and legs that can help reduce body weight. No wonder many people like to take this exercise to lose weight. Yes, weight loss is one of the advantages of aerobic exercises. But there is more in this type of activity known to make people healthier.

What is aerobic exercise?

It is a physical activity that increases your heart rate while improving the effectiveness of your cardiovascular system, explains the physiotherapist and fitness expert Dr Aijaz Ashai. It increases your heart rate, and therefore your cells use oxygen to produce energy during physical activity. “He hires large groups of muscles, as in your arms and legs, and requires a continuous rhythmic movement over a period of time,” explains the expert.

The current forms of aerobic exercise include walking, racing and swimming, cycling, dance and even hiking.

What are the advantages of aerobic exercises?

These simple exercises can help you in many ways. Some of the main advantages of aerobic exercises include:

1. Cardiovascular health

One of the greatest advantages of aerobic exercises is that it improves heart health. During a 2017 study, published in the World Cardiology JournalResearchers have found advantages of aerobic exercise to reverse and prevent cardiovascular disease. “It helps the heart pump more blood with each beat, which can reduce the workload on the heart. It also allows a better flow, ensuring that the oxygenated blood reaches all parts of the body, ”explains Dr. Ashai.

2. improves endurance

There is a long list of aerobic exercise benefits, including endurance improvements. “It improves endurance by improving the effectiveness of the cardiovascular system. In this way, this allows you to exercise longer without getting tired, ”explains the expert.

3. Reduces body fat

The combustion of calories is one of the advantages of the most important aerobic exercises. “It increases your heart rate, which increases energy expenditure and promotes fat loss during and after a training session,” said the expert. It also increases your metabolic rate and burns your body more calories even during rest.

4. Good for immunity

It improves blood circulation, which allows immune cells to move into your body much more effectively in order to detect and fight infections, explains the expert. It can stimulate the production and activity of white blood cells, which are important to defend the body against viruses, bacteria or fungi.

5. Can reduce the risk of diabetes

“It can regulate blood sugar and increase the sensitivity of your body to insulin, which ultimately reduces the risk of developing type 2 diabetes,” said Dr. Ashai. The regularly aerobic workforce can reduce blood pressure and insulin resistance, according to research published in Diabetes care in 2016.

6. Can improve the quality of sleep

Aerobic can help sleep of quality every night by stimulating melatonin production, a hormone favoring sleep. During a study in 2020, published in the journal BMC Sports Science, Medicine and RehabilitationParticipants of the aerobic group showed an improvement in the quality of sleep after the exercise for four weeks.

7. Can be beneficial for the brain

“This type of exercise increases blood flow to the brain, improving cognitive function, memory and concentration,” explains the expert. Regularly engaging in this type of physical activity can even help prevent Alzheimer’s disease, which is a common form of dementia.

8. improves flexibility

The leg muscles such as quadriceps, hamstrings, glutes and calves are strongly engaged during activities such as race and fast walking. Trunk muscles, including abs, are mainly used in swimming and rowing. The muscles of the arms and shoulders such as biceps, triceps and deltoids are engaged during exercises such as swimming, boxing and jump rope. “With so many muscles involved, these exercises can improve flexibility due to the increase in blood flow and movement,” explains the expert.

9. Strengthens the lungs

One of the main advantages of aerobic exercises is that it can help improve pulmonary capacity. “It can improve the absorption of oxygen and strengthen the respiratory muscles,” explains the expert. But people with asthma or other chronic pulmonary diseases should first consult a doctor.

10. Promote healthy skin

Exercise can help keep your weight and improve heart health. It can also do wonders for your skin. “Improvement of skin health is among the many advantages of aerobic exercises. It can improve circulation and nourish skin cells, improving the texture of your skin, ”explains the expert.

11. Can stimulate mental health

“One of the advantages of aerobic exercises is that it can reduce stress, anxiety and face depression,” said Dr. Ashai. Building in activities such as race and cycling can release endorphins, hormones that are known to have an effect improving mood.

Who shouldn’t do aerobic exercise?

There are many advantages of aerobic exercises, but some people should avoid them or take precautions.

• People with serious heart disease and heart failure should not perform an intense aerobic exercise because it can fight the heart.
• Those who suffer from arthritis can find it difficult to engage in high intensity aerobic. “They can always benefit from swimming or cycling, which are low impact exercises,” explains the expert.
• People with serious asthma should check with their doctor before performing an aerobic exercise. Intense physical activity can worsen symptoms such as coughs and shortness of breath.

If you are looking to improve your heart health, lose weight or be healthy, opt for aerobic exercise. There are many advantages of aerobic exercise, but it is important to listen to your body. Be sure to speak with a doctor, especially if you have underlying health problems.