Aerobic exercise refers to any physical activity that raises your heart rate and works large muscle groups, often called cardio. Common examples of aerobic exercise include:
- Brisk walking
- Swimming
- Heavy cleaning or yard work
- Running
- Bicycling
- Playing basketball
Health professionals recommend getting at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity each week. Moderate activities include brisk walking or swimming, while vigorous activities include running or cycling.
But why is aerobic exercise so highly recommended? Keep reading to learn about its benefits and get tips for incorporating aerobic workouts into your routine.
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1. Boosts heart health
The American Heart Association and most doctors recommend aerobic exercise for people with or at risk for heart disease. That’s because exercise strengthens your heart and helps it pump blood more efficiently throughout your body.
Cardiovascular exercise may also help lower blood pressure and keep your arteries clear by raising “good” high-density lipoprotein (HDL) cholesterol and lowering “bad” low-density lipoprotein (LDL) cholesterol levels in your blood.
If you’re specifically looking to lower blood pressure and cholesterol, aim for 40 minutes of moderate- to vigorous-intensity aerobic exercise between 3 and 4 times each week.
2. Lowers blood pressure
Cardiovascular exercise may help you manage symptoms of high blood pressure. The activity can help lower blood pressure. There are other ways to naturally lower blood pressure without medication.
3. Helps regulate blood sugar
Regular physical activity helps regulate insulin levels and lower blood sugar, all while keeping body weight under control. Research shows that people with type 2 diabetes may benefit from any type of physical activity, whether aerobic or anaerobic.
4. Reduces asthma symptoms
Aerobic exercise can help people with asthma lessen both the frequency and severity of asthma attacks. You should still talk with your doctor before beginning a new exercise routine if you have asthma, though. They may recommend specific activities or precautions to help keep you safe while working out.
5. Reduces chronic pain
If you have chronic back pain, cardiovascular exercise — specifically low-impact activities, like swimming or aqua aerobics — may help you get back muscle function and endurance. Exercise can also help you lose weight, which may further reduce chronic back pain. There are other ways to reduce chronic pain.
6. Improves sleep
If you’re having trouble sleeping at night, try cardiovascular exercise during your waking hours. 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 exercise 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.
7. Helps weight management
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 400 to 600 calories, 5 times a week, for 10 months. The results showed significant weight loss, between 4.3 and 5.7 percent of their starting weights, for both men and women. Most participants walked or jogged on treadmills for the majority of their exercise sessions.
If you don’t have access to a treadmill, try taking a few brisk walks or jogs a day, such as during your lunch break or before dinner. Depending on how much you weigh and how fast you walk, you may need to walk or jog up to 4 miles to burn 400 to 600 calories. Cutting calories in addition to aerobic exercise can reduce the amount of exercise needed to lose the same amount of weight.
8. Strengthens immune system
Researchers at Pennsylvania State University examined active and sedentary women and the impact of exercise on their immune systems.
One group exercised on a treadmill for 30 minutes, another group did a burst of intense activity over 30 seconds, and the last group did not exercise.
Blood was taken from all women 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.
9. Boosts brain power
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 their 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.
What does this mean for you? Aerobic exercise does a body good, and a routine workout session may help keep your brain healthy, too.
10. Improves mood
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.
You don’t need to wait almost two weeks to see improvement. The study results revealed that even a single exercise session may be enough to give you a boost.
11. Reduces fall risk
One in three people over the age of 65 falls each year. These falls can lead to broken bones, and potentially create lifelong injuries or disabilities. Exercise may help reduce your risk for falls. And if you’re concerned about falling too hard, start with water exercises. Research shows that water exercises can help reduce fall risk in older adults.
Talk with your doctor before starting a new exercise routine, and start with slow, group exercise classes if you’re new to working out. A class can help you feel motivated to keep coming back week after week.
12. Safe for most people
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.
13. Affordable and accessible
You don’t need any fancy equipment or a gym membership to work out. 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.
Other ways to get your aerobic exercise for free or cheap:
- Check local schools or community centers, which often have pools available for public use at affordable rates or sliding scale fees. Many centers also offer free or low-cost fitness classes to the general public.
- Browse online for free workouts on sites like YouTube. Fitness Blender, Yoga with Adriene, and Blogilates are popular channels.
- Check with your employer about discounts or free memberships at area gyms. If your workplace doesn’t offer anything, you may still qualify for incentives through your health insurance provider.
Is aerobic exercise safe?
Cardiovascular exercise is recommended for most people. In some cases, you may need to talk with your doctor before starting an exercise routine.
Talk with your doctor before starting a new exercise routine if:
- You have diabetes: Monitor your blood sugar before and after exercise. Eating a healthy snack before you start sweating can help prevent your blood sugar from dropping too low.
- You have muscle and joint pain: If you have arthritis or other joint issues, spend extra time warming up before exercise. A warm shower may help. Shoes with good motion control and cushioning may also help.
- You have asthma: Look for exercises with shorter bursts of activity, like tennis or baseball. That way you can take breaks to rest your lungs. And don’t forget to use your inhaler as needed.
- You’re new to exercise: Ease into physical activity. Start with 10 to 20 minutes every other day for the first few weeks. This helps prevent fatigue and muscle soreness.
Your doctor can offer more guidelines and suggestions for your specific condition or fitness level.
The bottom line
Aim to get about 30 minutes of cardiovascular exercise most days of the week, or about 150 minutes total each week. Mix up activities and intensities to keep things interesting.
If you’re new to exercise, start with shorter and slower sessions and gradually build up. Remember: Any movement is better than no movement.
If you’re pressed for time, consider breaking up your exercise throughout the day into several 10-minute chunks. Even short sessions of aerobic exercise are enough to reap the benefits.
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