Aerobic exercise is a sort of repetitive, structured physical activity that requires the body's metabolic system to produce energy using oxygen. It can be any action that gets your blood pumping and large muscle groups working. It’s also known as cardiovascular activity.
Aerobic exercise improves the cardiovascular system’s ability to uptake and transport oxygen. It can be undertaken in many different forms, with the common feature that it is achieved at a heart rate of 70–80% of a person’s age-appropriate maximum.
Examples of aerobic exercise include:
Brisk walking
Swimming
Running
Cycling
Jogging
Dancing and
Hiking.
How your body responds to aerobic exercise?
During aerobic activity, you repeatedly moved your large muscles in your arms, legs, and hips. You’ll notice your body’s response quickly.
You’ll be able to breathe faster and more deeply. This maximizes the amount of oxygen in your blood. Your heart will beat faster, which increases blood flow to your muscles and back to your lungs. Your small blood vessels will widen to deliver more oxygen to your muscles and carry away waste products, such as carbon dioxide and lactic acid. Your body will even release endorphins, natural pain killers that promote an increased sense of well-being.
How much aerobic exercise do you need?
️ Healthy adults should aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or an equivalent combination of moderate and vigorous activity.
️ Brisk walking or swimming are examples of moderate activity. Running or cycling are examples of vigorous activity.
Effects of aerobic exercises.
️ Aerobic exercise has a significant impact on health-related components of fitness, especially cardiovascular endurance and body composition.
️ It is beneficial to everyone, regardless of age, weight, or athletic ability.
Aerobic exercise can help you in the following ways:
Improves cardiovascular health.
Aerobic exercise strengthens your heart and helps it more efficiently pump blood throughout the body. Cardiovascular exercise can 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 the blood.
Lowers blood pressure.
Cardiovascular exercise may help you manage symptoms of high blood pressure. That’s because exercise can help lower blood pressure.
Helps regulate blood sugar.
Regular physical activity helps regulate insulin levels and lower blood sugar, all while keeping healthy weight.
Reduces asthma symptoms.
Aerobic exercise can help people with asthma lessen both the frequency and severity of asthma attacks.
Reduce your health risks.
Aerobic exercise reduces the risk of many conditions, including obesity, heart disease, high blood pressure, type 2 diabetes, metabolic syndrome, stroke and certain types of cancer. Weight-bearing aerobic exercises, such as walking, help decrease the risk of osteoporosis.
Manage chronic conditions.
Aerobic exercise may help lower blood pressure and control blood sugar. It can reduce pain and improve function in people with arthritis. It can also improve the quality of life and fitness in people who've had cancer. If you have coronary artery disease, aerobic exercise may help you manage your condition.
Aids sleep.
If you’re having trouble sleeping at night, try cardiovascular exercise during your day. Combining a regular exercise program with sleep hygiene instruction is an effective treatment for insomnia. Exercising too close to bedtime may make it more difficult to sleep, however. Try to finish your workout at least two hours before bedtime.
Regulates weight.
Aerobic exercise alone may hold the power to help you lose weight and keep it off. 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.
Strengthens immune system.
Regular and moderate aerobic exercise increases certain antibodies in the blood called immunoglobulins. That ultimately strengthens the immune system.
Improves brain.
The brain starts losing tissue after you reach age 30. Scientists have uncovered that aerobic exercise may slow this loss and improve cognitive performance.
Boosts mood.
Moving your body may also improve your mood. Aerobic exercise may ease the gloominess of depression, reduce the tension associated with anxiety and promote relaxation. It can also improve your sleep.
Reduces risk of falls.
One in three people over the age of 65 fall each year. Falls can lead to broken bones, and potentially create lifelong injuries or disabilities. Exercise may help reduce your risk for falls.
Live longer.
Studies show that people who participate in regular aerobic exercise live longer than those who don't exercise regularly. They may also have a lower risk of dying of all causes, such as heart disease and certain cancers.
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.
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.
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 neighbourhood or going for a jog with a friend on a local trail.
References:
https://www.physio-pedia.com/Aerobic_Exercise#:~:text=Aerobic%20exercise%3A,a%20person's%20age%2Dappropriate%20maximum
https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/aerobic-exercise/art-20045541#:~:text=Aerobic%20exercise%20reduces%20the%20risk,decrease%20the%20risk%20of%20osteoporosis
https://www.healthline.com/health/fitness-exercise/benefits-of-aerobic-exercise
Dilki Karunathilake.
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