Getting more exercise than this will likely have additional benefits. For some people, it may be difficult to find time for sports or regular visits to the gym. However, making small changes to daily routines can help these individuals reach the recommended amount of physical activity. For example, they could take the stairs instead of the lift or, when possible, try walking instead of driving.
There are many possible causes to a headache after exercise, from simple things like dehydration, to possibly more complex medical issues. Read this…. Cardiac muscle tissue exists only in the heart. Here, it is responsible for keeping the heart pumping and relaxing normally. Conditions that affect…. Keeping track of heart rate while running can help people maximize their fitness or weight loss goals.
Learn about heart rate zones, safe levels, and…. Running works many leg muscles and also puts a strain on the knees and back. Learn about 10 stretches that can help keep runners performing well in…. Exercise involves physical activity, exerting the body with movement, and increasing the heart rate. Exercise is vital for looking after and improving…. What are the benefits of aerobic exercise? Medically reviewed by Daniel Bubnis, M. Benefits for the body Benefits for the brain Safety Summary Aerobic exercise reduces the risk of many health conditions, ranging from heart disease to dementia.
Benefits for the body. Share on Pinterest Aerobic exercise can help prevent heart disease and control blood sugar levels. Benefits for the brain. Exposure to air pollutants may amplify risk for depression in healthy individuals. Costs associated with obesity may account for 3. Related Coverage. What to know about cardiac muscle tissue. However, a side-benefit you may notice is that you also have increased stamina for the everyday activities of life, not just for exercise.
Other fitness improvements occur in the exercising muscles, and are specific to those muscles being used in the mode of exercise e. These include an increased capacity for the muscles to take up and use the additional oxygen being delivered by the heart. Regular aerobic exercise has been shown to reduce the risk of heart disease, high blood pressure, type 2 diabetes, colon cancer and breast cancer.
It can also reduce anxiety, stress and depression, as well as instilling a general sense of well-being. Regular aerobic exercise has even been shown to have the potential to increase your lifespan. Low-impact aerobic exercise such as swimming is valuable for improving general health and fitness in people who have arthritis or other conditions that limit their ability to do weight-bearing exercise. Importantly, whereas fitness tends to be quite specific, many health benefits can be gained from any form of aerobic exercise.
Additionally, the health gains can be achieved from relatively moderate amounts of exercise — moving from a lifestyle involving no exercise to one that involves some exercise can lead to substantial improvements in health. Aerobic exercise burns up energy calories. Regular sessions of 30 to 60 minutes of low to moderate intensity aerobic exercise at around 55 to 70 per cent of maximum heart rate can be an important part of a weight loss or weight management programme that is also mindful of the energy calories consumed as food.
However, many of the health benefits associated with aerobic exercise occur independently of weight loss. Evidence from large studies has shown that active, overweight people do not have a greater risk of many diseases than inactive people who are not overweight. Your risk of osteoporosis excessive bone thinning as you age can be reduced by regular weight-bearing aerobic exercise such as brisk walking.
By stimulating the growth of tiny blood vessels in your muscle tissues, aerobic exercise has also been shown to lessen the pain experienced by people who have fibromyalgia or chronic low back pain, as the oxygen supply to the muscles is improved and waste products are removed more efficiently. Regular aerobic exercise can have social benefits too, whether you walk with a friend, play tennis with workmates, or form a social cycling team.
Exercising with friends can also be the most effective way of ensuring that you do it regularly. As with any form of exercise, be aware of over-exercising, either by doing aerobic exercise too hard, for too long or too often.
This approach can lead to injury, and abandoning of your fitness programme. Remember to build up gradually from your current activity level, and not to progress too rapidly.
If you are new to regular aerobic exercise, several weeks of low to moderate intensity aerobic exercise are usually advised before introducing more vigorous aerobic exercise sessions. If you have existing health problems, are at high risk of cardiovascular disease, or have muscle, bone or joint injuries, check with your doctor before undertaking an aerobic exercise programme. Also, men aged over 40 years and women aged over 50 years who have not exercised regularly in the recent past should check with a doctor before undertaking a programme of vigorous physical activity.
Healthy hearts and the universal benefits of being physically active: physical activity and health. Ann Epidemiology ; Published , May. Exercise can also help the body stay flexible, meaning that your muscles and joints stretch and bend easily. Being flexible may also help improve a person's sports performance. Some activities, like dance or martial arts, require great flexibility.
But increased flexibility also can help people perform better at other sports, such as soccer or lacrosse. Sports and activities that encourage flexibility are easy to find. Martial arts like karate, ballet, gymnastics , and yoga are good choices. Stretching after your workout will also help you improve your flexibility. One of the biggest reasons people drop an exercise program is lack of interest: If what you're doing isn't fun, it's hard to keep it up.
The good news is there are tons of different sports and activities to try to see which one inspires you. When picking the right type of exercise, it can help to consider your workout personality. For example, do you like to work out alone and on your own schedule? If so, solo sports like running, biking, or snowboarding could be for you. Or do you like the shared motivation and companionship that comes from being part of a team?
School sports, intramural leagues, club teams, and pick-up games are great ways to stay active with others. You also need to plan around practical considerations, such as whether your chosen activity is affordable and available to you. Activities like horseback riding may be harder for people who live in cities, for example. You'll also want to think about how much time you can set aside for your sport.
It's a good idea to talk to someone who understands the exercise, like a coach or fitness expert at a gym. He or she can get you started on a program that's right for you and your level of fitness.
Doctors know that most people benefit from regular exercise, even those with disabilities or medical problems like asthma. If you have a health problem or other concern like being overweight or very out of shape , talk to your doctor before beginning an exercise plan. Considering the benefits to the heart, muscles, joints, and mind, it's easy to see why exercise is wise. And the great thing about exercise is that it's never too late to start.
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