30 minutes a day of cardio may the magic bullet you’ve been looking for according to new research.
With its health benefits
ranging from disease prevention to stress reduction, cardio/aerobic
exercise is one of the best things you can do for your overall health. Cardio/aerobic
exercise can help you live longer and healthier and can help you prevent and
manage chronic health conditions.
Definition of Cardiovascular Exercise
exercise, also called cardio or aerobic exercise , is any physical activity
which raises the heart rate to around 60 to 85 percent of the heart’s maximum
heart rate for an extended period of time, usually twenty minutes or longer.
Types of Cardio/Aerobic Exercises
Examples include: walking, running, jogging, rowing, hiking,
basketball, tennis, kick boxing, boxing, swimming and aerobic/cardio classes;
just to name a few.
Health Benefits of Cardio
Aerobic/cardio exercise can reduce the risks of many
diseases and conditions, including:
(high blood pressure).
If you have high blood pressure, aerobic exercise can help lower it.
Heart disease is one of the top causes of death for men and women in the
United States. If you’ve had a heart attack, achieving a higher level of
aerobic fitness can help prevent a second attack and decrease your risk of
dying from coronary artery disease.
Aerobic exercise improves blood fats resulting in less build-up of plaques in
your arteries. Deposits of plaques in blood vessels leading to your brain can
result in a stroke .
helps lower the risk of cancers of the colon, prostate, uterine lining and
breast. Cardio exercise helps combat colon cancer by helping digested food move
through the colon more quickly. Cardio exercise lowers the risk of breast and
uterine cancers by reducing body fat and decreasing estrogen production.
Researchers are uncertain about how exercise lowers the risk of prostate
Aerobic exercise helps you control your weight, reducing the likelihood
of your being overweight or obese, conditions that can lead to type 2 diabetes.
Aerobic exercise helps control blood sugar levels.
- Obesity. Cardio
workouts optimize fat loss by imposing significant degree of fat burning
requirement that utilizes conversion of fats to energy thereby reducing
excessive fat storage.
Osteoporosis. Cardio exercise can slow bone mineral
loss, help maintain posture and improve your overall fitness.
Aerobic/cardio exercise can also help
manage chronic disease and
conditions in the following ways:
strengthens the heart.
A stronger heart can pump more blood for every heartbeat, which means
your heart doesn’t need to beat as fast during rest or exercise.
A stronger heart muscle pumps blood more efficiently.
relieves chronic muscle pain and fibromyalgia. Aerobic exercise stimulates the growth of
tiny blood vessels (capillaries) in your muscles. This helps your body deliver
oxygen to your muscles more efficiently and remove irritating metabolic waste
products, such as lactic acid.
lowers your blood sugar levels if you have diabetes. Keeping your blood sugar within target range
can help you avoid long-term complications of diabetes, such as kidney failure
or heart disease.
helps with weight management. Combined with a healthy diet and
appropriate strength training, aerobic/cardio exercise can help you lose weight
or maintain a healthy weight.
Other Health Benefits of Cardio:
Cardio improves stamina and reduce fatigue. Aerobic
exercise may make you tired in the short term, i.e., during and right after the
activity, but over the long term it will increase your stamina and reduce
improves muscle and bone strength. Muscle and bone are living
tissues that respond to exercise by becoming stronger. Cardio allows us to
maintain muscle strength, coordination, and balance, which in turn helps to
prevent falls and related fractures.
improves your immune system. People who exercise regularly are
less susceptible to minor viral illnesses, such as colds and flu .
improves blood fats. Aerobic exercise increases the
concentration of high-density lipoprotein (HDL) cholesterol (the
“good” cholesterol) and decreases the concentration of low-density
lipoprotein (LDL) cholesterol (the “bad” cholesterol) in your blood.
improves sexual performance. In 2003, scientists at Harvard
School of Public Health found that men who ran at least three hours each week
reported sexual functioning like that of men two to five years younger.
- Cardio reduces
stress and anxiety. By expelling your excess negative emotions and
adrenaline through physical activity, you can enter a more relaxed, calm state
of being from which to deal with the issues and conflicts that are causing your
improves sleep. Cardio
has a calming affect
on anxiety and improves sleep quality, both in the amount of time it takes to
fall asleep and total sleep time.
improves mood and sense of well being.
Research has shown that aerobic exercise can improve mood by
elevating serotonin levels.
Line on Cardio/Aerobic Exercise Improving Overall Health
can significantly improve your overall health, well-being and quality of life
by introducing a moderate amount of aerobic exercise into your daily life. You
will not only live longer and healthier lives by exercising regularly, but also
live more years independently.
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About the Author Lynn Glenn
Lynn Glenn is a popular health, and fitness, author regularly writing for several top
health and fitness websites. Lynn’s expertise includes writing about the latest
health, fitness, disease prevention, diet, nutrition, natural healing, and anti aging issues being discussed
today. Lynn is also a senior writer and editor at including but not
limited to www.MuscleMagFitness.com,
, and www.MyBesthealthPortal.net.