What are the benefits of aerobic exercise

What are the benefits of aerobic exercise

There are many kinds of exercise, including aerobic exercise. Many people do not understand aerobic exercise very well. What are the benefits of aerobic exercise?

1, relieve pressure: exercise can eliminate the pressure of tension. Gentle exercise can adjust the mood, resolve bad emotions, with catharsis function, can release psychological depression, forget the troubles, but also can bring physical and mental pleasure.
2. Blood pressure reduction: Studies show that after 10 weeks of exercise, systolic blood pressure can be reduced by 10mmHg, and systolic blood pressure can be reduced by 5mmHg. New research shows that walking for 20 to 30 minutes four times a day is the best way to lower blood pressure.
3. Lose weight: Walking can burn fat and reduce weight. Add food adjustment, can make viscera adipose reduce, be helpful for reducing weight. Take a 45-minute walk, even a short one, after a meal. If a person eats a lot of fat and protein in the evening and doesn't exercise until the next morning, they can only burn off excess food, and most of the fat has already been absorbed.
4, improve vascular endothelial function: studies have shown that exercise can improve vascular endothelial function, reduce blood bad cytokines, prevent arteriosclerosis. Therefore, the above 6 items can prevent the occurrence of atherosclerosis, stroke and myocardial infarction.
5. Keeping joints healthy: The key to keeping them healthy is to do certain exercises. The knees and elbows are the joints that keep our legs and arms moving in a flat plane, like the hinges of a door. Lateral stretching or rotation of the knee and elbow joints, especially when forced, can tear the surrounding ligaments. Simple walking, squatting, climbing stairs, and kicking a ball are all effective for moving your knees. Walking and cycling are also good options for people with knee pain, so they can exercise without putting on weight.

6, prevention of osteoporosis: many people only know to absorb more calcium, but ignores the other equally important factors, such as do more weight-bearing exercise, so-called weight-bearing exercise, weight makes bones when motion is under pressure, such as walking, running, playing, dancing, etc., can make bones strong and minimize the chance of fractures. It is generally recommended to do weight bearing exercise three times a week for at least 15 minutes to half an hour each time, depending on your physical strength.
7, increase oxygen capacity: the body's oxygen is to supply the whole body with blood demand, with the right amount of exercise, the human body inhales a lot of oxygen, can help us reduce fatigue, while eliminating pressure.
8. Prevent diabetes: Walking briskly for half an hour a day can reduce the risk of diabetes. Regular walking or other moderate-intensity exercise combined with dietary changes can prevent type 2 diabetes in most patients with impaired glucose tolerance and improve lifestyle far more effectively than metformin treatment. Therefore, walking can improve insulin sensitivity, which can effectively prevent diabetes and improve the effect.
9, reduce blood homocysteine: studies have shown that blood homocysteine is one of the independent risk factors causing cardiovascular disease, and exercise to reduce blood homocysteine level, is conducive to the prevention of cardiovascular disease.

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