Regardless of age, weight or athletic ability, aerobic activity is good for you. As your body adapts to regular aerobic exercise, you'll get stronger and fitter. Regular aerobic activity such as walking, bicycling or swimming can help you live longer and healthier. Need motivation? See how aerobic exercise affects your heart, lungs and blood flow. Then get moving and start reaping the rewards.
During aerobic activity, you repeatedly move large muscles in your arms, legs and hips. You'll notice your body's responses quickly.
You'll 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 painkillers that promote an increased sense of well-being.
Consider the following 10 ways that aerobic activity can help you feel better and enjoy your life to the fullest.
Aerobic activity can help you:
Keep excess pounds at bay. Combined with a healthy diet, aerobic exercise helps you lose weight and keep it off.
Increase your stamina. Aerobic exercise may make you tired in the short term. But over the long term, you'll enjoy increased stamina and reduced fatigue.
Ward off viral illnesses. Aerobic exercise may activate your immune system. This may leave you less susceptible to minor viral illnesses, such as colds and flu.
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.
Manage chronic conditions. Aerobic exercise may help lower blood pressure and control blood sugar. If you have coronary artery disease, aerobic exercise may help you manage your condition.
Strengthen your heart. A stronger heart doesn't need to beat as fast. A stronger heart also pumps blood more efficiently, which improves blood flow to all parts of your body.
Keep your arteries clear. Aerobic exercise boosts your high-density lipoprotein (HDL), the "good" cholesterol, and lowers your low-density lipoprotein (LDL), the "bad" cholesterol. This may result in less buildup of plaques in your arteries.
Boost your mood. Aerobic exercise may ease the gloominess of depression, reduce the tension associated with anxiety and promote relaxation.
Stay active and independent as you age. Aerobic exercise keeps your muscles strong which can help you maintain mobility as you get older. Aerobic exercise also keeps your mind sharp. At least 30 minutes of aerobic exercise three days a week appears to reduce cognitive decline in older adults.
Live longer. Studies show that people who participate in regular aerobic exercise live longer than those who don't exercise regularly.
Ready to get more active? Great. Just remember to start with small steps. If you've been inactive for a long time or if you have a chronic health condition, get your doctor's OK before you start.
When you're ready to begin exercising, start slowly. You might walk five minutes in the morning and five minutes in the evening. The next day, add a few minutes to each walking session. Pick up the pace a bit, too. Soon, you could be walking briskly for at least 30 minutes a day and reaping all the benefits of regular aerobic activity.
Other options for aerobic exercise could include cross-country skiing, dancing, swimming, stair climbing, bicycling, jogging, elliptical training or rowing. Whatever you choose, you owe it to yourself to get and keep moving.
Have a happy and healthy day!
barbarajlaird.zumba.com
gettingfitwithbj@gmail.com
Monday, May 26, 2014
Thursday, May 15, 2014
Just How Good is Exercise For Me?
You know exercise is good for you, but do you know how good? From boosting your mood to improving your sex life, find out how exercise can improve your life.
Want to feel better, have more energy and perhaps even live longer? Look no further than exercise. The health benefits of regular exercise and physical activity are hard to ignore. And the benefits of exercise are yours for the taking, regardless of your age, gender or physical ability.
Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn. You don't need to set aside large chunks of time for exercise to reap weight-loss benefits. If you can't do an actual workout, get more active throughout the day in simple ways - by taking the stairs instead of the elevator or revving up your household chores.
Worried about heart disease? Hoping to prevent high blood pressure? No matter what your current weight, being active boosts high-density lipoprotein (HDL), or "good," cholesterol and decreases unhealthy triglycerides. This one-two punch keeps your blood flowing smoothly, which decreases your risk of cardiovascular diseases. According to The Mayo Clinic, regular physical activity can help you prevent or manage a wide range of health problems and concerns, including stroke, metabolic syndrome, type 2 diabetes, depression, certain types of cancer, arthritis and falls.
Need an emotional lift? Or need to blow off some steam after a stressful day? A workout at the gym or a brisk 30-minute walk can help. Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed. You may also feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem.
Winded by grocery shopping or household chores? Regular physical activity can improve your muscle strength and boost your endurance. Exercise and physical activity deliver oxygen and nutrients to your tissues and help your cardiovascular system work more efficiently. When your heart and lungs work more efficiently, you have more energy to go about your daily chores.
Struggling to fall or stay asleep? Regular physical activity can help you fall asleep faster and deepen your sleep. Just try not to exercise too close to bedtime, or you may be too energized to fall asleep.
Do you feel too tired or too out of shape to enjoy physical intimacy? Regular physical activity can lead to enhanced arousal for women. And men who exercise regularly are less likely to have problems with erectile dysfunction than are men who don't exercise.
Exercise and physical activity can be a fun way to spend some time. It gives you a chance to unwind, enjoy the outdoors or simply engage in activities that make you happy. Physical activity can also help you connect with family or friends in a fun social setting. So, take a dance class, hit the hiking trails or join a soccer team. Find a physical activity you enjoy, and just do it. If you get bored, try something new.
As a general goal, aim for at least 30 minutes of physical activity every day. If you want to lose wight or meet specific fitness goals, you may need to exercise more. Remember to check with your doctor before starting a program, especially if you haven't exercised for a long time, have chronic health problems, such as heart disease, diabetes or arthritis, or you have any concerns.
So what are you waiting for?
Have a happy and healthy day.
barbarajlaird.zumba.com
gettingfitwithbj@gmail.com
Want to feel better, have more energy and perhaps even live longer? Look no further than exercise. The health benefits of regular exercise and physical activity are hard to ignore. And the benefits of exercise are yours for the taking, regardless of your age, gender or physical ability.
Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn. You don't need to set aside large chunks of time for exercise to reap weight-loss benefits. If you can't do an actual workout, get more active throughout the day in simple ways - by taking the stairs instead of the elevator or revving up your household chores.
Worried about heart disease? Hoping to prevent high blood pressure? No matter what your current weight, being active boosts high-density lipoprotein (HDL), or "good," cholesterol and decreases unhealthy triglycerides. This one-two punch keeps your blood flowing smoothly, which decreases your risk of cardiovascular diseases. According to The Mayo Clinic, regular physical activity can help you prevent or manage a wide range of health problems and concerns, including stroke, metabolic syndrome, type 2 diabetes, depression, certain types of cancer, arthritis and falls.
Need an emotional lift? Or need to blow off some steam after a stressful day? A workout at the gym or a brisk 30-minute walk can help. Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed. You may also feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem.
Winded by grocery shopping or household chores? Regular physical activity can improve your muscle strength and boost your endurance. Exercise and physical activity deliver oxygen and nutrients to your tissues and help your cardiovascular system work more efficiently. When your heart and lungs work more efficiently, you have more energy to go about your daily chores.
Struggling to fall or stay asleep? Regular physical activity can help you fall asleep faster and deepen your sleep. Just try not to exercise too close to bedtime, or you may be too energized to fall asleep.
Do you feel too tired or too out of shape to enjoy physical intimacy? Regular physical activity can lead to enhanced arousal for women. And men who exercise regularly are less likely to have problems with erectile dysfunction than are men who don't exercise.
Exercise and physical activity can be a fun way to spend some time. It gives you a chance to unwind, enjoy the outdoors or simply engage in activities that make you happy. Physical activity can also help you connect with family or friends in a fun social setting. So, take a dance class, hit the hiking trails or join a soccer team. Find a physical activity you enjoy, and just do it. If you get bored, try something new.
As a general goal, aim for at least 30 minutes of physical activity every day. If you want to lose wight or meet specific fitness goals, you may need to exercise more. Remember to check with your doctor before starting a program, especially if you haven't exercised for a long time, have chronic health problems, such as heart disease, diabetes or arthritis, or you have any concerns.
So what are you waiting for?
Have a happy and healthy day.
barbarajlaird.zumba.com
gettingfitwithbj@gmail.com
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