If you like activities like for walk your dog or go for a bike ride, so guess what? Those are all forms of aerobic exercise, or “cardio.” “Almost any movement can be considered cardio if it gets your heart rate up and gets your blood pumping,” explains Susan Bentley, CPT, group fitness instructor and trainer at 24-Hour Fitness Center in Folsom, California. “This is usually done through repetitive, rhythmic movements that engage large muscle groups like the legs or back. Of course, traditional things like running, rowing, or a yoga class qualify, but so do activities like playing tag.” the stain with their children and climb the mountain. stairs of your house,” she says.
Generally speaking, when done consistently (a minimum of 2.5 hours a week for adults), aerobic exercise it can improve many of our body systems to keep us healthy. “This includes our cardiovascular, respiratory, and circulatory systems,” says Bentley. “These benefits have a ripple effect that over time can make a significant difference in your overall well-being.” Read on to learn about some of the ways cardio can improve your healthaccording to Bentley and scientific researchers.
(It’s critical to note that if you have health concerns, you should talk to your doctor before starting a cardio workout. Once you get the go-ahead, Bentley recommends starting slowly and taking breaks as needed. “If you don’t know how to start your fitness journey, visit a gym like 24 Hour Fitness,” says Bentley. “Fitness professionals can point you in the right direction, help you explore cardio equipment and a wide variety of fun group fitness classes “).
Then be sure to check out The 6 Best Exercises for Strong, Toned Arms in 2022, Says a Trainer.
While your brain isn’t doing any heavy lifting while you’re using the elliptical or salsa in a cardio dance class, it’s getting plenty of benefits. “All forms of exercise, including cardio, can cause new blood vessel growth in the brain, which can improve memory and prevent cognitive decline. Exercise can also [make] the hippocampus [be greater in size]which is responsible for learning and memory,” explains Bentley. And when you look specifically at the science around brain health and cardio, there’s a ton backing up Bentley’s points, and then some. For starters, consider this study from Germany who found that better cardiorespiratory fitness is linked to a larger volume of gray matter, which is the outermost layer of the brain. It plays a role in many motor and cognitive functions, including memory.
Most impressively, however, researchers have found that cardiovascular exercise can help prevent dementia. A Neurology study of more than 1,000 women found that those who were in “high cardiovascular fitness” in midlife were approximately 88% less likely to develop dementia than their peers who were only in “average fitness.” Although this study only looked at women, other investigations has indicated similar findings.
Related: Two main benefits of running just 10 minutes a day, according to a new study
CVD is “the leading cause of death” in the United States, according to the Centers for Disease Control and Prevention, so it’s beneficial to know that cardiovascular exercise helps prevent cardiovascular disease.
While any form of physical conditioning can protect us from cardiovascular disease, a study published in The American Journal of Cardiology concluded that aerobic training is the most effective type of exercise for improving health problems related to metabolic syndrome. According to Bentley, to reap the benefits, find an aerobic exercise you enjoy and commit to doing it at least twice a week. “Being consistent trains the heart to be more efficient. With each workout, the heart gets better at pumping oxygenated blood to our muscles and organs. It also gets better at working with the respiratory system to transfer carbon dioxide and the oxygen it gives life”. Bentley explains. “Over time, this reduces resting heart and breathing rates, which improves cardiovascular health.”
Related: What “Plogging” Does To Your Body Makes It Such An Effective Exercise
To be clear, no form of exercise can magically stave off a cold or stave off COVID-19 or any other illness. But aerobic exercise can help strengthen the immune system so it’s prepared to fight off germs when they invade. A studyfor example, found that regular to moderate exercise produces positive effects on your immune system through higher levels of immunoglobulins, which are key factors in protecting your body from viruses and bacteria.
The next time you feel stressed or anxious, resist the urge to watch Netflix and consider doing some cardio instead. “Cardio is easy, fun, improves mood and offers mental health benefits by [decreasing] levels of stress hormones like cortisol and adrenaline,” explains Bentley. “Aerobic exercise also increases blood flow and oxygen, which are other factors that may help us feel better.”
The research led to our understanding of the connection between mood and cardiovascular exercise, such as This studio of 1.2 million people. After breaking down the numbers, the researchers found that, on average, those who exercise regularly have 1.5 fewer days of “bad mental health” compared to those who don’t exercise, with those who exercise aerobics reap the most benefits.
Also, this study In the diary Menopause analyzed data from pre- and postmenopausal women. Those who engaged in more physical activity through activities such as gardening, walking and cycling scored higher on measures of positivity and lower on depressive symptom scales than women who exercised less frequently.
Impressive, right? Investigate shows that those who follow the Physical Activity Guidelines for Americans (at least 2.5 hours of moderate-intensity cardio) have a significantly reduced risk of death from any cause. This makes sense, considering that aerobic exercise can reduce the risk of developing conditions that top the morbidity listincluding Cancer and heart disease.
The bottom line: Even if it’s just 10 or 15 minutes a day, it’s definitely worth spending time doing some cardio. Your future self will thank you!
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