Live Longer Habits

How Much Aerobic Exercise Do You Need? 

Aerobic exercise refers to activities that elevate your heart rate and engage large muscle groups, collectively known as cardiovascular activity. Common examples include: Brisk walking, Swimming, Intensive cleaning or gardening, Running , Cycling or Playing football.

It is generally recommended to engage in at least 150 minutes of moderate aerobic exercise or 75 minutes of vigorous activity each week. Brisk walking and swimming categorise as moderate activities, while running and cycling are classified as vigorous activities. But what are the reasons behind these recommendations? 

Enhances Cardiovascular Health

The American Heart Association and medical professionals endorse aerobic exercise, particularly for individuals with or at risk of heart disease. This form of exercise not only strengthens the heart but also improves its efficiency in pumping blood. Regular cardiovascular activity can lower blood pressure and improve cholesterol levels by increasing beneficial high-density lipoprotein (HDL) cholesterol while reducing harmful low-density lipoprotein (LDL) cholesterol levels. If your goal is to manage blood pressure and cholesterol, aim for 40 minutes of moderate to vigorous aerobic exercise three to four times weekly. 

Reduces Blood Pressure

Engaging in regular cardiovascular exercise can assist in managing high blood pressure symptoms effectively. 

Regulates Blood Sugar Levels

Consistent physical activity can help regulate insulin sensitivity and maintain lower blood sugar levels, as well as control body weight. Research involving individuals with type 2 diabetes indicates beneficial effects from all forms of physical movement, whether aerobic or anaerobic. 

Alleviates Asthma Symptoms

Individuals with asthma may benefit from aerobic exercise, which can decrease both the frequency and severity of asthma attacks. However, it is advisable to consult your doctor prior to starting a new exercise regimen to determine appropriate activities and necessary precautions. 

Reduces Chronic Pain

For those suffering from chronic back pain, cardiovascular exercises, particularly low-impact activities like swimming or aqua aerobics, can help restore muscle function and improve endurance. Weight loss, facilitated by exercise, may also contribute to further alleviation of chronic pain. 

Improves Sleep Quality

If you experience difficulties sleeping, incorporating cardiovascular exercise during your waking hours may assist. A study involving individuals with chronic sleep issues demonstrated that a consistent exercise programme, combined with sleep hygiene education, significantly improved sleep quality and duration. However, exercising too close to bedtime may disrupt sleep; it is best to finish exercising at least two hours before sleep. 

Supports Weight Management

While diet and exercise together form the cornerstone of weight loss, research suggests that aerobic exercise alone can effectively aid in shedding excess weight. A study involving overweight participants revealed substantial weight loss—ranging from 4.3% to 5.7% of their initial weights—when they engaged in regular exercise sessions burning 400 to 600 calories five times a week, while maintaining their existing dietary habits. Shorter bursts of activity, such as brisk walks or jogs, can also be effective. 

Bolsters Immune Function

Research from Pennsylvania State University examined the impact of exercise on the immune systems of both active and sedentary women. Results indicated that regular, moderate aerobic exercise enhances the presence of certain antibodies, leading to a reinforced immune system among active participants, while sedentary individuals did not show this benefit. 

Enhances Cognitive Function

It is noteworthy that brain tissue begins to deteriorate after the age of 30. Scientific research indicates that aerobic exercise may mitigate this decline and enhance cognitive function. A study involving older adults found that those with better aerobic fitness exhibited less brain tissue loss compared to their less fit counterparts, suggesting substantial cognitive benefits from aerobic activity. 

Elevates Mood

Physical movement can also contribute positively to your emotional well-being. A study focusing on individuals with depression found that regular exercise significantly reduced depressive symptoms. Remarkably, participants experienced improvements even after a single exercise session, underscoring the immediate mood-enhancing effects of physical activity. 

Lowers Risk of Falls

Statistics show that one in three individuals over the age of 65 experiences a fall annually. This can result in bone fractures and long-term disability. Exercise not only helps mitigate the risk of falling but also has advantages for older adults new to exercise. A study of older women noted that engaging in aerobic dance increased balance and agility, consequently lowering fall risk. It is wise to consult your doctor before embarking on a new workout routine and start gradually to ensure safety. 

Accessible and Safe for Most Individuals

Most people, including those with chronic health conditions, can safely partake in cardiovascular activities. It is essential, however, to work with a physician to determine appropriate exercises for your situation. Children should also be encouraged to engage in regular aerobic exercise, with recommendations suggesting at least 60 minutes of activity each day, incorporating vigorous activity several days a week. 

Cost-Effective Solutions

Exercising does not necessitate expensive equipment or gym memberships. Daily physical activity can be as simple as walking in your neighbourhood or jogging with a friend. Additional affordable options for aerobic exercise include: 

- Checking local community centres or schools for pool access, as many offer free or reduced rates for residents. 

- Searching online for free workout videos on platforms like YouTube. 

- Inquiring with your employer about gym membership discounts or wellness initiatives, potentially through your health insurance provider. 

Is Aerobic Exercise Safe? 

Consult your doctor before starting any new exercise routine. Although aerobic exercise is suitable for most individuals, certain conditions may require medical oversight. For example: 

- Diabetes:

Regular monitoring of blood sugar levels before and after exercise is crucial, alongside consuming a healthy snack beforehand to prevent excessive drops. 

- Joint or Muscle Pain:

Those with arthritis or similar conditions should thoroughly warm up prior to exercise. A warm shower can be beneficial, as can well-cushioned and supportive footwear. 

- Asthma:

 Choose activities with shorter bursts of vigorous movement to allow for necessary breaks. Ensure you have your inhaler available as needed. 

If you are new to exercise, gradually introduce activity over several weeks, starting with 10 to 20 minutes every other day to reduce fatigue and soreness. Your healthcare provider can offer tailored guidelines based on your individual health profile and fitness level. 

Most individuals should aim for approximately 30 minutes of moderate cardiovascular activity on at least five days each week, totalling around 150 minutes or 2.5 hours weekly. Mixing different intensities and activities can sustain interest and motivation. If you are just starting out, take it slowly and gradually increase your exercise level as your fitness improves. 

Remember, any form of movement is more beneficial than none at all. If you have a busy schedule, consider spacing your exercise throughout the day in ten-minute intervals; even brief sessions of aerobic activity can deliver significant health benefits.

Source: healthline