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. How your body responds to aerobic exercise.
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 (capillaries) 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.
Aerobic exercise: Top 10 reasons to get physical
What aerobic exercise does for your health.
1. Keep excess pounds at bay
Combined with a healthy diet, aerobic exercise helps you lose weight and keep it off.
2. 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.
3. Ward off viral illnesses
Aerobic exercise activates your immune system. This leaves you less susceptible to minor viral illnesses, such as colds and flu.
4. Reduce your health risks
Aerobic exercise reduces the risk of many conditions, including obesity, heart disease, high blood pressure, type 2 diabetes, stroke and certain types of cancer. Weight-bearing aerobic exercises, such as walking, reduce the risk of osteoporosis.
5. Manage chronic conditions
Aerobic exercise helps lower high blood pressure and control blood sugar. If you’ve had a heart attack, aerobic exercise helps prevent subsequent attacks.
6. 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.
7. Keep your arteries clear
Aerobic exercise boosts your high-density lipoprotein (HDL or “good”) cholesterol and lowers your low-density lipoprotein (LDL or “bad”) cholesterol. The potential result? Less buildup of plaques in your arteries.
8. Boost your mood
Aerobic exercise can ease the gloominess of depression, reduce the tension associated with anxiety and promote relaxation.
9. 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 seems to reduce cognitive decline in older adults.
10. Live longer
Studies show that people who participate in regular aerobic exercise live longer than those who don’t exercise regularly.