Benefits of Aerobic Exercise

Aerobic exercise refers to a form of physical activity that causes the heart rate to increase and utilises major muscles like your legs, core, back, and chest. It is also known as cardiovascular exercise. Brisk walking, swimming, running, cycling, playing soccer are all types of aerobic exercises.

Each week, adults should engage in 150 minutes of aerobic exercise at moderate intensity and undertake muscle-strengthening activities on 2 separate days.

What happens to the body during aerobic exercise?

Aerobic exercise involves moving large muscles in your arms, legs, and hips repeatedly. As a result, your breathing will become deeper and faster, increasing the amount of oxygen in your blood. Your heart rate will also increase, which boosts blood flow to your muscles and back to your lungs. Capillaries, the small blood vessels in your body, will expand to provide more oxygen to your muscles and eliminate waste products like lactic acid and carbon dioxide. Additionally, your body will release endorphins, which are natural painkillers that enhance your mood and create a sense of well-being.

10 benefits of aerobic exercise

Aerobic exercise does not have to be in the gym, and you do not have to train like a movie star or a sportsperson to reach an optimum fitness level. The benefits of aerobic exercise are:

• For enhancing the heart’s ability to pump blood efficiently and effectively.
• To reduce the likelihood of developing heart-related illnesses.
• For lowering high blood pressure levels that contribute to heart problems.
• To increase high-density lipoprotein (HDL) levels which are beneficial to the body.
• For controlling and regulate blood sugar levels.
• To aid in weight loss and management by burning calories and boosting metabolism.
• For improving respiratory function by enhancing the lungs’ capacity to take in oxygen.
• For reducing the resting heart rate, which is an indicator of better heart health.
• For improving cognitive functioning, including memory, attention, and executive function.
• For improving mood and promoting mental health by releasing endorphins and reducing stress and anxiety.

How to overcome barriers to enjoy benefits of aerobic exercise

• Break up physical activity into smaller chunks of time, such as 10-minute bouts throughout the day.
• Start with low-intensity activities and gradually increase intensity over time.
• Choose activities that are enjoyable and make them social by inviting friends or family to join.
• Start with low-impact activities like walking or swimming and gradually progress to higher-impact activities as fitness improves.
• Look for free or low-cost community resources like parks or walking trails or find ways to be active at home or work.
• Plan indoor activities or invest in weather-appropriate gear if the location you live has harsh weather conditions.
• Share your fitness goals with friends or family and ask for their support and encouragement. Joining a fitness class or club can also provide a supportive environment.

Aerobic exercise at home for weight loss

If you are intimidated by the gym or have found it hard to keep up with the pace of group workout classes, then aerobic exercises at home for weight loss are going to be your best friend. Aerobics for weight loss at home can also be useful for people who do not have the time to travel to the gym or take a class at a fitness studio.

• Jumping rope or skipping rope, just like we all used to when we were kids, is a fun activity to partake in if you are looking for aerobic exercises at home for weight loss. You can slowly build up the time and intensity of jumping rope, and you can even follow internet fitness challenges, if you are looking to challenge yourself with an elevated difficulty level. Weighted jump ropes are also available for those looking to build more muscle mass and strength during this intense cardio workout.

• Strength circuit or circuit training where you move through a series of exercises (often 5 to 10) targeting different muscle groups with little to no rest in between. The goal is to get a full-body workout while keeping your heart rate up. Strength circuit refers specifically to circuit training that focuses on building strength and muscle endurance. Ideally, two to three circuits should be completed per session.

• Running is one of the cheapest and most effective ways to break a sweat and get your heart rate up. Slowly build up to running, maintain good running form to avoid injuries, and stretch before and after you are done with the workout.

• Walking can be done by adults of all ages and even people who are younger. You can start with leisurely walks and slowly work towards brisk walking. Maintain good posture and wear comfortable shoes so you do not face any pain or issues. Try walking 10,000 steps per day to get the best results. Walking is an effective aerobic exercise for weight loss at home for females and males. You can do it outside on a walking track, pace inside the house, or even use a treadmill at home, if your budget allows it.

• Online fitness classes where you can learn high-intensity interval training routines, Zumba, and dance can also prove beneficial to your health and your wallet. Now there are a variety of fitness personalities online whose routines you can follow.

Aerobic exercise tips for beginners

If you are working out under the supervision of a trainer or a group instructor, your chances of maintaining good form and posture are less. They will also teach and remind you to warm up before an exercise and do a cool down stretch after. By doing this, the body can enhance the circulation of blood to the muscles and minimise the probability of muscle or joint damage. At home, you will have to be more vigilant about these things, so you do not get injured or overexert your body.

If you are just starting off exercising or suffer from a chronic health issue, you should speak to your doctor about how to begin your journey. They will also suggest which exercises are more suited for your current fitness level and how you can slowly progress the intensity, time, and duration.

It is also recommended to incorporate at least two anaerobic workouts per week that concentrate on significant muscle groups for strength building.

Exercising and a healthy diet go hand in hand to reduce the risk of health issues of any kind. Until and unless you have health issues that require you to restrict certain food groups, you should eat a balanced and nutrient rich diet. To have a healthy diet, it is recommended to consume a substantial quantity of vegetables and fruits, and to opt for foods that are low in added sugars, saturated fats, and sodium. Moreover, it is preferable to include whole grains, lean protein sources, and dairy products in your food choices.

Set short-term goals to stay motivated and track weight loss progress. Breaking down long-term goals into achievable short-term milestones can help build confidence and prevent feeling overwhelmed. Achieving these short-term goals helps in developing healthy habits and making progress towards the long-term goal, leading to sustainable weight loss success.