Aerobic exercise includes 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
- Biking
- Playing basketball
Health professionals recommend getting at least 150 minutes of moderate aerobic activity or 75 minutes of intense activity each week. Moderate activities include brisk walking or swimming, while intense activities include running or cycling.
But why is aerobic exercise so highly recommended? Keep reading to learn about its benefits and get tips for adding aerobic workouts to your routine.
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Heart Health – Blood Pressure – Blood Sugar Control – Asthma Symptoms – Chronic Pain – Sleep Quality – Weight Management – Immune System – Brain Function – Mood Improvement – Fall Prevention – Safety for All Ages – Cost-Effective – Safety Considerations – Final Thoughts
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.
Cardio exercise may also help lower blood pressure and keep arteries clear by raising “good” high-density lipoprotein (HDL) cholesterol and lowering “bad” low-density lipoprotein (LDL) cholesterol in the blood.
If you’re specifically looking to lower blood pressure and cholesterol, aim for 40 minutes of moderate- to vigorous-intensity aerobic exercise 3 to 4 times per week.
2. Lowers blood pressure
Cardiovascular exercise may help 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 control blood sugar
Regular physical activity helps regulate insulin levels and lower blood sugar. It also aids in maintaining a healthy weight. Research shows that people with type 2 diabetes may benefit from both aerobic and anaerobic exercise.
4. Reduces asthma symptoms
Aerobic exercise may 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. 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 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 various types of exercises to choose from.
6. Improves sleep
If you’re having trouble sleeping at night, try cardiovascular exercise during the day. 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 harder to sleep, though. Try to finish your workout at least two hours before bedtime.
7. Helps manage weight
You may have heard that diet and exercise are the building blocks of weight loss. But aerobic exercise alone may help you lose weight and keep it off.
In one study, overweight participants kept their diets the same but engaged in exercise sessions that burned 400 to 600 calories, 5 times a week, for 10 months. 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 your weight and speed, 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. Cortisol is a stress hormone.
Regular exercise also improves your health.
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 levels. Those 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 the body and brain good.
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. Lowers fall risk
One in three people over the age of 65 falls each year. Falls can lead to broken bones and potentially create lifelong injuries or disabilities. Exercise may help lower your risk of falls. And if you’re concerned about getting too old to start exercising, don’t be. You have a lot to gain.
Results from a study on women ages 72 to 87 revealed that aerobic dance, for example, may reduce the risk of falling by promoting better balance and agility. The women worked out for an hour, 3 times a week, for a total of 12 weeks. The dance sessions included plenty of squatting motions, leg balance, and other basic gross motor tasks.
At the end of the study, the women in the exercise group performed significantly better on tasks like standing on one leg with their eyes closed. They also had better grip strength and reach, all important physical strengths that can protect the body from falls.
Be sure to talk with your doctor before starting a new exercise routine, and start with slow sessions if you’re new to exercise. Group classes can be a great way to safely exercise. The instructor can tell you if you’re doing moves correctly and they can also give you modifications, if needed, to reduce your risk for injury.
12. Safe for most people, including kids
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 inexpensive or free options include:
- Check your local schools or community centers, which often have pools available for public use at no or low cost. Many centers also offer free or affordable 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 to area gyms. If your workplace doesn’t offer anything, your health insurance provider might.
Is aerobic exercise safe?
You should always talk with your doctor before starting a new exercise routine. While aerobic exercise is appropriate for most people, there are certain situations where you may want to be under the guidance of a medical professional.
For example:
- Diabetes. Monitor your blood sugar before and after exercise. Eating a healthy snack before you start sweating can help prevent your blood sugar from getting too low.
- Muscle and joint pain. If you have muscle and joint pain, like with arthritis, warm up with a nice long shower before exercising. Also, try shoes with good cushioning and motion control.
- Asthma. Choose 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.
- Ease into exercise. If you’re new to exercise or have been inactive for a while, start with 10 to 20 minutes of exercise every other day. This will help your body get used to the activity without getting too tired or sore.
Your doctor can offer more guidelines and suggestions for your specific condition or fitness level.
The bottom line
Most people should aim to get around 30 minutes of moderate cardiovascular activity at least five days each week. This works