11 reasons why you should do aerobic exercise

No matter your age or weight, you can go for a walk in the park or go for a jog. Walking and running are two common examples of aerobic exercise that can affect the heart, and a positive way to the lungs. Engaging in this type of physical activity will repeatedly move the muscles in your arms, hips and legs, which help you lose weight. It’s no wonder why many people like to do this exercise to lose weight. Yes, weight loss is one of the benefits of aerobic exercise. However, this type of activity is even more known to make people healthier.

What is aerobic exercise?

Physical activity that increases heart rate while improving cardiovascular effectiveness, explains Dr. Aijaz Ashai, Physiotherapist and fitness expert. It increases your heart rate, so your cells use oxygen to generate energy during physical activity. “It involves a large group of muscles, like your arms and legs, and requires continuous rhythmic movement over a period of time,” says the expert.

Common forms of aerobic exercise include going walking, running, swimming, cycling, dancing and even hiking.

What are the benefits of aerobic exercise?

These simple exercises can help you in many ways. Some of the major benefits of aerobic exercise include:

1. Improve cardiovascular health

One of the greatest benefits of aerobic exercise is that it improves heart health. In a 2017 study published in the World Journal of Cardiology, researchers discovered the benefits of aerobic exercise in reversing and preventing cardiovascular disease. “It helps the heart pump more blood per beat, reducing the workload of the heart, and also allows for better flow and ensures oxygenated blood reaches every part of the body,” says Dr. Ashay.

2. Strengthen your stamina

There is a long list of benefits of aerobic exercise, including improving stamina. “We improve stamina by increasing cardiovascular efficiency, which allows us to exercise for longer periods of time without getting tired,” says the expert.

3. Reduce body fat

Burning calories are one of the most important benefits of aerobic exercise. “It increases your heart rate, increases energy expenditure, and promotes fat loss during and after exercise,” experts say. It also speeds your metabolism and keeps your body burning more calories while resting.

4. Suitable for immunity

It promotes blood flow. This will allow immune cells to move your body more efficiently to detect and fight infections, experts explain. It can stimulate the production and activity of leukocytes, which are important to protect the body from viruses, bacteria, or fungi.

5. It reduces the risk of diabetes

“It regulates blood sugar levels and increases the body’s sensitivity to insulin, reducing the risk of developing type 2 diabetes,” says Dr. Ashai. A study published in Diabetes Care in 2016 shows that regular aerobic exercise can reduce blood pressure and insulin resistance.

6. It may improve sleep quality

Aerobics may help you get quality sleep every night by increasing the production of melatonin, a sleep-enhancing hormone. In a 2020 study published in the journal BMC Sports Science, Medicine, and Rehabilitation, participants in the aerobic group showed improved sleep quality after exercising for four weeks.

7. It can be beneficial for the brain

“This type of exercise increases blood flow to the brain and improves cognitive function, memory and concentration,” experts say. Regular involvement in this type of physical activity can help prevent Alzheimer’s disease. This is a common form of dementia.

8. Improves flexibility

Leg muscles such as the quadriceps, hamstrings, glut and calves are very involved during activities such as running and active walking. The core muscles, including the abdomen, are mainly used for swimming and rowing. Arm and shoulder muscles such as the biceps, triceps and deltoids are involved during exercises such as swimming, boxing, and jump rope. “With so many muscles involved, these exercises can increase flexibility with increased blood flow and movement,” experts say.

9. Strengthen the lungs

One of the key benefits of aerobic exercise is that it helps improve lung capacity. “It can strengthen oxygen uptake and strengthen the respiratory muscles,” says the expert. However, people with asthma or other chronic lung diseases should consult their doctor first.

10. Promotes healthy skin

Exercise can help you maintain your weight and improve your heart health. It can also bring wonders to your skin. “Improved skin health is one of the benefits of many aerobic exercise. It improves circulation, nourishes skin cells, and enhances skin texture,” says the expert.

11. It can improve your mental health

“One of the benefits of aerobic exercise is that it helps you deal with stress, anxiety and depression,” says Dr. Ashai. Engaging in activities such as running and cycling releases endorphins, a hormone known to have the effect of leaning your mood.

Who should not do aerobic exercise?

There are many benefits to aerobic exercise, but some people should avoid them or take precautions.

• People with severe heart disease, such as heart failure, should not perform intense aerobic exercise as it can put a strain on the heart.
• People with arthritis may find it difficult to engage in high-intensity aerobics. “They still benefit from shocks and cycling, which is a less impactful exercise,” says the expert.
• People with severe asthma should check with their doctor before doing aerobic exercise. Intensive physical activity can worsen symptoms such as coughing and shortness of breath.

If you want to improve your heart health, lose weight, or become healthy, go for aerobic exercise. There are many benefits to aerobic exercise, but it’s important to listen to your body. Be sure to talk to your doctor, especially if you have underlying health issues.