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How much aerobic exercise do you need?

Aerobic exercise refers to any activity that stimulates blood flow and the large muscle groups in your body working. It’s often referred to as cardiovascular exercise. Examples of aerobic exercise are:

Walking at a fast pace
gardening or heavy cleaning
playing soccer

Experts suggest at minimum 150 mins of aerobic exercise as well as 75 minutes of intense exercise every week. Swimming or walking at a fast pace are examples of moderate exercise. Cycling and running are examples of vigorous activities.

Why is aerobic exercise advised? Learn more about the benefits of aerobic exercise and learn how to incorporate aerobic exercises into your daily routine.

13 Benefits

1. Improves the cardiovascular health

Aerobic exercise is advised from the American Heart Association and by the majority of doctors for people suffering from or who are at risk of heart disease. This is because exercise helps strengthen your heart and assists it to better pump blood around the body.

Exercise in the gym can reduce blood pressure and help keep your arteries clean by increasing “good” HDL (HDL) cholesterol levels and decreasing “bad” cholesterol levels. Low-density Lipoprotein (LDL) cholesterol in blood.

If you’re specifically seeking to reduce blood cholesterol and blood pressure set a goal for 40 minutes of moderate to vigorous-intensity aerobic exercise , between 3 and 4 times per week.

2. Lowers blood pressure

Exercise in the cardio area can help you combat the symptoms that are associated with elevated blood pressure. It’s because exercise helps decrease blood pressure.

3. Helps regulate blood sugar levels

Regular exercise helps to control insulin levels and reduce blood sugar levels, and all while keeping weight under control. In a study of individuals who suffer from type 2 diabetes researchers found that any kind of movement, whether anaerobic or aerobic, could result in these effects.

4. Reduces symptoms of asthma

Aerobic exercise can aid people with asthma decrease the frequency and intensity attack. It is still advisable to consult your physician prior to beginning an exercise program in case you suffer from asthma, however. They might recommend specific exercises or measures to keep you safe when exercising.

5. Reduces chronic pain

If you are suffering from chronic back pain, cardio exercise — particularly low-impact sports like aqua aerobics or swimmingcan help improve your back muscle strength and endurance. Exercise can also assist you to shed weight, which can aid in reducing back pain.

6. Aids in sleeping

If you’re experiencing difficulty sleeping in the evening, consider doing cardiovascular training during your daytime hours.

A study of individuals suffering from persistent sleep problems revealed that a routine exercise program in conjunction with education on sleep hygiene is a successful method of treating insomnia.

Participants took part in aerobic exercise for 16 weeks. They then filled out questionnaires on their mood, sleep, and general state of mind. The participants who participated in the activity group reported better quality sleep and longer duration and also improvements in their wakefulness during the day and energy levels.

Exercise too late in the evening can make it more difficult to fall asleep, however. Make sure you finish your workout two hours prior to bedtime.

7. Weight is regulated

It is likely that you have heard that fitness exercise and diet are the foundations for weight loss. Aerobic exercise alone could be able to help you shed weight and maintain it.

In one study researchers asked participants who were overweight to eat identical, but to participate in exercises which would burn between 400-600 calories, five times per week for 10 months.

The results revealed significant weight loss between 4.3 to 5.7 percentage of initial weights for both men and women. The majority of participants exercised on treadmills during the majority of their workouts. If you’re not able to access the treadmill consider walking for a short distance or jogs throughout the day, for instance in your lunch break or prior to dinner.

Based on your body weight and speed, depending on your weight and speed, you may have to walk or run up to 4 miles in order to get rid of 400 to 600 calories. Reduced calories as a supplement to aerobic exercise may decrease the amount of physical activity required to lose similar weight.

8. Increases the strength of the your immune system

Researchers from Pennsylvania State University examined active women as well as sedentary ones, and the effect of exercising upon their bodies’ immune system.

One group of people ran on the treadmill for 30 minutes.
Another group performed an intense burst of activity for about 30 seconds
The group that was last did not take part in the exercise.

All women had blood tested prior to, following and at various intervals during the weeks and days following the exercise sessions.

The study found that moderate and regular aerobic exercise boosts certain blood antibodies known as immunoglobulins. The result is that it strengthens our immune system. Women who were sedentary observed no improvements in immune system functioning and cortisol levels were significantly greater than those in active group.

9. Increases the brain’s power

Did you be aware that your brain begins losing its tissue around the age of 30? Researchers have discovered that aerobic exercise can slow the loss of brain tissue and boost cognitive performance.

To test this hypothesis, 55 older adult subjects submitted magnetic resonance imaging (MRI) scans for analysis. They were later examined to determine their health status and fitness levels, including aerobic. The adults who were the most physically fit showed less reductions in the parietal, frontal and temporal regions within the brain. In general the brain tissue of these individuals was stronger.

How does it affect you? to you? Aerobic exercise is good for the brain and body good.

10. Enhances mood

Moving your body can help you feel better. In one study of individuals who suffered from depression, they ran on treadmills at intervals of 30 minutes each session. After 10 days they were asked to document the changes they experienced in their mood.

The majority of participants reported a substantial decrease in the signs of depression. These findings suggest that participating in physical activity even for a brief duration, can affect your mood.

There is no need to wait for two weeks for improvement. The results of the study showed that even a single session could be enough to increase your energy levels.

11. Reduces the risk of falls

A third of adults over 65 falls each year. Falls can cause broken bones, and may cause permanent disability or injuries. Exercise can reduce the risk of falling. If you’re worried that you’re not old enough to begin exercising, don’t worry. There’s plenty to gain.

A study that examined women aged between 72 and 87 found that aerobic dance is a good example of how to decrease the risk of falling through enhancing coordination and balance. The participants exercised for about an hour, three times per week, for twelve weeks. The dance classes included lots of squatting movements along with leg balance, as well as other gross motor exercises that are fundamental to.

At the conclusion of the study, women who were in the control group performed better at tasks like standing on one leg while keeping the eyes shut. They also had greater range and grip, both vital physical strength that could safeguard the body from falls.

It is important to consult your physician before beginning your new exercise routine and begin slowly. Group classes are the ideal way to get safely train. Instructors can inform whether you’re doing the moves correctly , and make adjustments in case they are needed to lower your risk of injuries.

12. It is safe for the majority of people even kids.

Exercise in the cardio area is recommended for all kinds of people, including those over 50 or have chronic health issues. The most important thing is to consult with your physician to determine what is most suitable for you, and what is suitable for your specific situation.

Kids should be getting daily aerobic exercises. The guidelines for children are slightly more than recommendations for adults. Make sure your child is active for at least 60 mins or more every day. It is okay to do moderately but children must get into a vigorous mode at least three times per week.

13. Accessible and affordable

There is no need for expensive equipment or even a gym membership to exercise. It’s just as simple as walking in your neighborhood, or jogging with a companion along a nearby trail.

Other methods to get your cardio exercise at no cost or for a small cost:

Find your local school or community centers for hours of pool use. Some offer free entry to residents, or offer sliding scale fees. Some facilities even provide cheap or free fitness classes for people of all ages.
Explore the internet to find free exercises on sites such as YouTube. Fitness Blender, Yoga with Adriene and Blogilates are all popular channels.
Ask your employer for discount or complimentary memberships to nearby gyms. If your employer doesn’t offer something, you might be eligible for incentives from your health insurance company.

Consult your physician prior to beginning a new exercise program. Although aerobic exercises are suitable for the majority of individuals, there are some situations that require you to work with medical professionals.

For instance:

Exercise lowers blood sugar. If you suffer from diabetes be sure to be sure to check the levels of your blood sugar prior to and after exercising. Consuming a nutritious snack prior to when you begin sweating can aid in preventing your blood sugar levels from falling to low.
Make sure to warm up prior to beginning your exercise in case you suffer from muscle and joint pains, for example those suffering from arthritis. Think about taking a hot shower prior to lacing your shoes or hitting the fitness center. Shoes that offer excellent cushioning and motion control will also aid.
If you suffer from asthma, try exercises that have short bursts of exercise, such as baseball or tennis. This way, you’ll have breaks to refresh your lungs. Also, don’t forget to take an inhaler whenever you require it.
If you’re just beginning to get into exercise Begin by gradually introducing yourself to exercise. Begin by exercising between 10 and 20 minutes each day. This will reduce muscle soreness and fatigue.

Your doctor will be able to provide tips and guidelines regarding your particular condition and fitness levels.

Aim to achieve approximately 30 mins of light cardiovascular exercise every day for at least five days of the week. This is about 250 minutes, or about 2 half hours per week. You can mix the intensity and activities to keep it exciting.

If you’re new to the sport Start slow and small. It’s always possible to build up when your fitness improves. Keep in mind that any movement is better than none movement.

If you’re strapped for time, think about breaking your workout routine into smaller 10-minute chunks. Even short intervals of exercise that are aerobic sufficient to gain the benefits.