Before beginning any exercise routine, check with your doctor. You can also work with a certified fitness professional at your gym or community center who can recommend the best routine for you. Many health experts recommend a combination of aerobic and anaerobic exercises.
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See the 10…. Health Conditions Discover Plan Connect. Medically reviewed by Daniel Bubnis, M. Aerobic vs. Benefits of aerobic exercise. 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. Did you know that the brain starts losing tissue after you reach age 30? Scientists have uncovered that aerobic exercise may slow this loss and improve cognitive performance. To test this theory, 55 older adults submitted magnetic resonance imaging MRI scans for evaluation.
The participants were then examined to assess their health, including aerobic fitness. The adults who were most fit showed fewer reductions in the frontal, parietal, and temporal areas of the brain. Overall, their brain tissue was more robust. Moving your body may also improve your mood. In one study on individuals with depression , participants walked on a treadmill doing intervals for 30 minutes a session.
After 10 days, they were asked to report any changes in their mood. All participants reported a significant reduction in their symptoms of depression. These results suggest that engaging in exercise, even for a short period of time, may have a big impact on mood. The study results revealed that even a single exercise session may be enough to give you a boost.
One in three people over the age of 65 fall each year. Falls can lead to broken bones, and potentially create lifelong injuries or disabilities. Exercise may help reduce your risk for falls. You have much to gain.
Regular aerobic activity, such as walking, bicycling or swimming, can help you live longer and healthier. Need motivation? See how aerobic exercise affects your heart, lungs and blood flow. Then get moving and start reaping the rewards. During aerobic activity, you repeatedly move large muscles in your arms, legs and hips. You'll notice your body's responses quickly. You'll breathe faster and more deeply. This maximizes the amount of oxygen in your blood. Your heart will beat faster, which increases blood flow to your muscles and back to your lungs.
Your small blood vessels capillaries will widen to deliver more oxygen to your muscles and carry away waste products, such as carbon dioxide and lactic acid.
Your body will even release endorphins, natural painkillers that promote an increased sense of well-being. Regardless of age, weight or athletic ability, aerobic activity is good for you. Aerobic activity has many health benefits, no matter your age. As your body adapts to regular aerobic exercise, you'll get stronger and fitter. Consider the following 10 ways that aerobic activity can help you feel better and enjoy life to the fullest.
Increase your stamina, fitness and strength You may feel tired when you first start regular aerobic exercise. But over the long term, you'll enjoy increased stamina and reduced fatigue. Reduce your health risks Aerobic exercise reduces the risk of many conditions, including obesity, heart disease, high blood pressure, type 2 diabetes, metabolic syndrome, stroke and certain types of cancer.
Stay active and independent as you age Aerobic exercise keeps your muscles strong, which can help you maintain mobility as you get older. Exercise can also lower the risk of falls and injuries from falls in older adults. And it can improve your quality of life. Aerobic exercise also keeps your mind sharp. Regular physical activity may help protect memory, reasoning, judgment and thinking skills cognitive function in older adults. It may also improve cognitive function in children and young adults.
It can even help prevent the onset of dementia and improve cognition in people with dementia. Ready to get more active? Just remember to start with small steps. If you've been inactive for a long time or if you have a chronic health condition, get your doctor's OK before you start. When you're ready to begin exercising, start slowly. You might walk five minutes in the morning and five minutes in the evening. Any physical activity is better than none at all.
The next day, add a few minutes to each walking session. Pick up the pace a bit, too. Soon, you could be walking briskly for at least 30 minutes a day and reaping all the benefits of regular aerobic activity. You can gain even more benefits if you exercise more. Other options for aerobic exercise could include cross-country skiing, aerobic dancing, swimming, stair climbing, bicycling, jogging, elliptical training or rowing.
If you have a condition that limits your ability to participate in aerobic activities, ask your doctor about alternatives.
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