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
