The American Heart Association has recommended performing aerobic exercises 5 to 7 days a week for a minimum of 30 minutes. However, it is essential to include stretching, warm-up, and cool-down exercises in your aerobic workout routine.
What are Aerobic Exercises
Aerobic exercise helps with cardiovascular conditioning as your heart rate and breathing increase during such activities. Aerobic exercises will help your circulatory system, heart, and lungs healthy. It will also keep your muscles strong and help you stay fit as you age.
These exercises can be performed by beginners as well and they are incredibly beneficial to your health.
Benefits of Aerobic Exercises
No matter your athletic ability, age, or weight, aerobic exercise is good for you. As your body gets used to the aerobic exercises, you will get healthier, fitter, and stronger. Some of the common benefits of Aerobic exercises include –
Helps you lose weight
Regular aerobic activities when integrated with a healthy diet will allow you to shed those extra inches and maintain a healthy weight.
This exercise helps to activate your immune system and ward off various illnesses. It will leave less susceptible to flu, cold, and other viral illnesses.
Boost Fitness and Stamina
You may experience tiredness when you initially start with aerobic exercises. However, in the long term, you will feel reduced fatigue with increased stamina and muscle strength. It will also boost your lung and heart health over time.
Manage chronic health conditions
Aerobic exercises help to control blood sugar and lower your blood pressure. It will improve fitness and quality of life in people who have been diagnosed with cancer in the past. Moreover, it can improve function and reduce pain in individuals with arthritis.
Aerobic exercises may also help to manage artery disease conditions in people.
Lower Health Risks
Aerobic exercises reduce the risk of many chronic conditions like high blood pressure, obesity, metabolic syndrome, type 2 diabetes, certain types of cancer, and stroke.
Moreover, aerobic exercises like walking will help to reduce the risk of osteoporosis.
Aerobic exercises improve the good cholesterol known as high-density lipoprotein (HDL) and lower the bad cholesterol known as low-density lipoprotein. This will reduce the buildup of plaques in the arteries.
Strengthen your heart
A stronger heart will pump blood efficiently to improve blood flow to your body. Aerobic exercises help to keep your heart healthy.
Stay active as you age
Aerobic exercises develop and maintain strong muscles when helps you to maintain mobility as you age. Regularly doing aerobic activities will also reduce the chances of falls and consequent injuries in older people.
These exercises will also improve your quality of life while keeping your mind sharp. Moreover, regular aerobic activity will protect memory, thinking, reasoning, and judgment skills in older adults. These exercises will also boost cognitive function in young adults and children. It may even help in warding off the onset of dementia in older people.
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Improve your mood
Aerobic exercises will help to uplift your mood and ease signs of anxiety, stress, and depression. It will promote relaxation and improve your mental well-being. It will also improve your sleep and keep you at peace throughout the day.
Studies have shown that aerobic exercises help individuals to live longer. These exercises also reduce the risk of certain life-threatening diseases like cancers and heart diseases.
Common Examples of Aerobic Exercises
At-home Aerobic Exercise
Aerobic exercise can be done at gone with little to no use of equipment. However, you must warm-up for at least 5-10 minutes before starting these exercises.
You can practice a jump rope circuit both indoors and outdoors but make sure that you have enough space. Swing the jump rope over the head and bring it back up from under your feet as you jog forward. Do this movement for 15 seconds and then reverse your direction by jogging backward for 15 seconds and swinging the rope. Repeat 20 times and take a rest between sets.
Aerobic Strength Circuit
Perform the following exercises 3 to 5 times a week for 15-20 minutes –
- Torso twist
Then march or jog in a fixed position for one minute. This completes one circuit. Perform 2-3 circuits with 5 minutes break in between. You can get a personalized online workout to maintain your fitness.
Jogging or Running
Running is one of the most effective aerobic exercise forms that burn fat, lift your mood, and boost your heart health. Go for a run 2-3 times a week and run for at least 25 to 30 minutes.
Walk for at least 30 minutes 4 days a week or 120 minutes each week to improve your overall fitness and reduce the risk of chronic diseases.
Aerobic Gym or Class Exercises
Your local gym or exercise class can help you get motivated to do aerobic exercises if you don’t like working out alone at your home. Here are some aerobic exercises that you can try –
- Swim for at least 15 to 30 minutes, 3 to 5 times a week to build muscle strength and endurance
- Ride a stationary bike for 30 to 40 minutes, 2 to 3 times a week to improve leg strength
- Work out on an elliptical machine for 15 to 30 minutes, 2 times a week to improve your overall fitness
- Try Cardio Kickboxing for 60 minutes, 1 to 2 times a week to improve your reflexes and build strength
- Do Zumba 60 minutes, 1 to 2 times a week to improve heart health, coordination, and overall fitness
Aerobic exercises should be there in your workout routine if you want to maintain your health and physique in the long run. You can either perform them at home, outdoors or join a gym or workout class. Moreover, it is essential to know that aerobic exercise is not the same as anaerobic exercise. You need to be consistent with aerobic exercises if you want to see real results. Moreover, if you are new to working out, you may talk to your doctor or gym trainer for the necessary guidance.