Benefits of aerobic exercise

Benefits of aerobic exercise

There is a kind of exercise called aerobic exercise. There are many forms of aerobic exercise, such as fast walking to lose weight, jogging to lose weight, jumping to lose weight, aerobics, swimming to lose weight, riding a bike, playing tai chi, etc. It is very effective for health care to often do these things. What are the benefits of aerobic exercise?
1. Relieve stress: Exercise can relieve tension. Mild exercise can regulate the mood, resolve bad emotions, have the catharsis function, can release psychological depression, forget troubles, and can also bring physical and mental pleasure.
2. Lowering blood pressure: the study indicates that after 10 weeks of exercise, systolic blood pressure can be reduced by 10 mmHg, and systolic and diastolic blood pressure can be reduced by 5 mmHg. New research shows that walking 4 times a day for 20-30 minutes each time has the best effect on blood pressure reduction.
3. Weight loss: Walking can burn fat and reduce weight. Adding diet regulation can reduce visceral fat and help to lose weight. Take a 45 minute walk after dinner, even if it is a short distance, it will also be effective. If a person eats food containing a lot of fat and protein in the evening, he or she will exercise the next morning. He or she can only consume excessive food, and most of the fat has been absorbed.
4. Improve the function of vascular endothelium: Research has shown that exercise can improve the function of vascular endothelium, reduce blood bad cytokines, and prevent arteriosclerosis. Therefore, the above 6 items can prevent arteriosclerosis, stroke and myocardial infarction.
5. Keep joints healthy: The key importance of maintaining is to do specific sports. Knee and elbow joints are hubs. They can make our legs and arms move on the same plane, just like doors and hinges. If the knee and elbow joints are stretched or rotated laterally, especially when forced, the surrounding ligaments will be strained. Simple walking, squatting, climbing stairs and kicking the ball are very effective for moving the knee joint. Walking and cycling are also good choices for people with knee pain, so they can exercise without bearing weight.
6. Prevention of osteoporosis: Many people only know that they need to take in more calcium, but they ignore other equally important factors, such as doing more weight bearing sports. The so-called weight bearing sports are that the weight puts a certain amount of pressure on the bones during exercise, such as walking, running, playing ball, dancing, etc., which can make the bones strong and reduce the chance of fracture. It is generally recommended to carry out weight bearing exercise three times a week, at least 15 minutes to half an hour each time, depending on your physical strength.
7. Increase oxygen carrying capacity: the body's oxygen is supplied to the whole body with blood. With proper exercise, the body inhales a lot of oxygen, which can help us reduce fatigue and eliminate pressure.
8. Prevention of diabetes: walking fast for half an hour every day can reduce the risk of diabetes. Regular walking or other moderate intensity exercise and diet changes can prevent most patients with impaired glucose tolerance from developing type 2 diabetes, and improve their lifestyle, which is far more effective than metformin treatment. Therefore, walking can improve insulin sensitivity, effectively prevent and improve diabetes.
9. Reduce the level of homocysteine in blood: studies have shown that homocysteine in blood is one of the independent risk factors for cardiovascular disease, and exercise reduces the level of homocysteine in blood, which is conducive to the prevention of cardiovascular disease.




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