Aerobic Exercise -Health Benefits And Physical Fitness
Physical activity like aerobic exercise can modify risk for cardiovascular disease. It can lessen the risk for variety of other chronic diseases, including diabetes mellitus, cancer (colon and breast), obesity, hypertension, bone and joint diseases (osteoporosis and osteoarthritis), and depression.
Both men and women who reported increased levels of physical activity and fitness were found to have reductions in relative risk of death.
Physically inactive middle-aged women (engaging in less than 1 hour of exercise per week) experienced a 52% increase in all-cause mortality, a doubling of cardiovascular-related mortality and a 29% increase in cancer-related mortality compared with physically active women.
People who are fit yet have other risk factors for cardiovascular disease may be at lower risk of premature death than people who are sedentary with no risk factors for cardiovascular disease.
Both aerobic exercise and resistance types of exercise have been shown to be associated with a decreased risk of type 2 diabetes
Moderate physical activity for at least 150 minutes per week was found to be more effective than metformin alone in reducing the incidence of diabetes.
Routine physical activity, whether as part of a job or as a leisure activity, is associated with reductions in the incidence of specific cancers, in particular colon and breast cancer.
Physically active men and women exhibited a 30%–40% reduction in the relative risk of colon cancer, and physically active women a 20%–30% reduction in the relative risk of breast cancer compared with their inactive counterparts.
Weight-bearing exercise, especially resistance exercise, appears to have the greatest effects on bone mineral density.
Routine physical activity and aerobic exercise, especially weight-bearing and impact exercise, prevents bone loss associated with ageing.
The risk and incidence of fractures is also reduced among active people involved in aerobic exercise.
Endothelial dysfunction has been observed with aging, smoking and multiple chronic disease states, including coronary artery disease, congestive heart failure, stroke, type 2 diabetes, hypertension, hypercholesterolemia and obesity. Regular aerobic activity has been found to improve vascular function in adults independent of changes in other risk factors
Resistance exercise not only builds and maintains muscle mass and uses fat stores, but it increases bone density as well.
Examples of resistance exercises:
• Push ups
• Bicep burls with dumbbells
• Lifting a bag of groceries
Aerobic exercise is great for cardiovascular health. This is the exercise that gets your heart rate up and is considered to be more endurance exercise.
Examples of aerobic exercises:
• Going for a brisk walk
• Jogging
• Going on a bike ride
• Hiking
• Swimming
Tap dance or salsa, are vigorous aerobic exercise and only 75 minutes per week of this level of aerobic activity is enough for moderate exercisers.
Swimming burns calories, so helps you lose weight and swimming for weight loss has been regularly praised for its cardiovascular health benefits, aerobic exercise like swimming gives entire body a great workout.
Horseback riding is an isometric exercise, which means it uses specific muscles to stay in certain positions.
Riding a horse for 45 minutes at a walk, trot and canter can burn up to 200 calories.
Rock climbing is a great form of aerobic exercise, you will find it beneficial for both strength and cardio workouts.
The upper body strength required for rock climbing is a given for pulling oneself up, while the legs and core build muscle as the body strives to find balance. Rock climbing can burn anywhere from 500 to 900 calories per hour.
Skipping is a great aerobic exercise for getting rid of belly fat, in fact, any high intensity cardio will help burn fat. Skipping helps to improve heart rate and blood pressure.
Running is a great cardio exercise to get your body in shape. Every five minutes of running at a 10-minute-per-mile pace burns about 45 calories.
Yoga does tone muscles, and can help to maintain existing strength. Many yoga practices burn fewer calories than traditional exercise. yoga can increase one’s mindfulness.
Martial Arts Can Help You Lose Weight Effectively. Cardiovascular training is a big component of any weight loss routine. Martial arts is a great way to lose weight.
Incorporate exercise into your day-to-day routine:
1. Take the stairs instead of the elevator or escalator.
2. Park at the back of the parking lot to add a few minutes of walking.
3. Go for a quick walk when you get a break at work.
4. Do some aerobic exercise like jumping jacks, bodyweight squats, and/or pushups on commercial breaks.
5. Don’t sit still for more than 30 minutes. Stand up and stretch!
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