We know regular exercise strengthens muscles, but it also helps the heart do a better job of pumping blood throughout the body.

Check out seven heart-healthy reasons why regular cardiovascular work belongs in your exercise plan:. Before you begin any new exercise plan, talk with your doctor about the best way to incorporate cardiovascular activity into your lifestyle. Not only can your doctor help establish a plan that safely and gradually increases your capacity for cardiovascular exercise, but he or she can also establish baselines for your blood pressure, resting heart rate and cholesterol that will allow you to track your success.

You can also call to schedule a heart scan or make an appointment online. Learn more about heart and vascular services at Edward-Elmhurst Health. Read More. Think of it as a medium or moderate amount of effort. Vigorous intensity activities will push your body a little further.

They will require a higher amount of effort. Knowing your target heart rate can also help you track the intensity of your activities. For maximum benefits, include both moderate- and vigorous-intensity activity in your routine along with strengthening and stretching exercises. Everyone has to start somewhere.

Even if you've been sedentary for years, today is the day you can begin to make healthy changes in your life. Set a reachable goal for today. You can work toward the recommended amount by increasing your time as you get stronger.

Don't let all-or-nothing thinking keep you from doing what you can every day. The simplest way to get moving and improve your health is to start walking. It's free, easy and can be done just about anywhere, even in place. Any amount of movement is better than none.

And you can break it up into short bouts of activity throughout the day. Taking a brisk walk for five or ten minutes a few times a day will add up. If you have a chronic condition or disability, talk with your healthcare provider about what types and amounts of physical activity are right for you before making too many changes.

Get started today by simply sitting less and moving more, whatever that looks like for you. Science has linked being inactive and sitting too much with higher risk of heart disease, type 2 diabetes, colon and lung cancers, and early death.

So what are you waiting for? Plus, the authors of another review speculate that regular exercise could even help prevent COVID infections. While older adults may benefit the most, science suggests that everyone will likely have a breezier trip to Dreamland with a little extra cardio.

A small study in people with insomnia found that consistent exercise led to improved sleep quality. Many peeps feel extra-sunny after sweating it out. Exercise causes your bod to release endorphins hormones that give you those happy, euphoric vibes.

This positive effect has even been confirmed by multiple scientific studies. According to a review, physical activity like cardio can help treat symptoms of major depression. According to the authors of another research review from , exercise is an affordable and noninvasive way to help treat or prevent anxiety , depression, and other mental disorders.

A small study in people with panic disorder found that regular exercise led to reduced anxiety. Blood sugar skyrocketing? A quick trip to the gym just might do the trick. In a study in people with type 2 diabetes , researchers found that cardio exercise helped participants regulate their insulin levels, lower their blood sugar , and maintain a healthy weight.

According to a review , cardio, resistance training, and high intensity interval training all help improve glucose regulation and keep blood sugar levels in check too.

Doing regular cardio can help you keep your weight at a moderate level. In a small study with 92 participants, cardio alone — without any dietary changes — led to weight loss over a month period in men and women who were overweight or had obesity. Still, a review notes that combining exercise with dietary changes will be the most effective.

Exercise is associated with reduced cognitive decline , sharper memory, and better brain performance. According to a review , regular exercise like cardio can help protect your brain from cognitive decline that may otherwise begin around age A study in middle-aged men found that a hardcore workout boosts a protein in your brain called BNDF, which may improve your ability to think, learn, and make decisions.

Convinced about cardio but unsure where to start? Take it slow and start simple — no equipment required. Trust us, Netflix has never felt so productive.

Stand with your feet hip-width apart and arms by your sides. Jump off the floor and spread your legs wider than shoulder-width, lifting your hands above your head at the same time. Then return to the starting position. Time to kick it into high gear with high knees.

Stand with your feet shoulder-width apart and arms by your sides. Engage your core and bring your right knee toward your chest, just above waist level, as you bring your left hand up. Lower and repeat on the opposite side. Go for 3 sets of 30 secs. Take 30 secs of rest in between sets. Simply run or jog for about 20 mins — longer if you can, or shorter if you need to!

Cardio is a killer form of exercise that comes with a host of health benefits, including blood sugar regulation, improved mood, and better brain power.

Whether you opt to swim, bike, or run, adding cardio to your routine can help improve your health. Low impact cardio exercises can be just as effective, without all the stress and strain. This guide to get started running can help you go from couch potato to confident.

Consequently, this decreases the overall workload on the heart and lowers blood pressure. Another mechanism through which aerobic exercise affects blood pressure is by promoting healthy body weight and reducing adipose tissue.

Excess body fat, particularly visceral fat, contributes to the release of pro-inflammatory molecules, such as tumor necrosis factor-alpha TNF-α and interleukin-6 IL-6 , which are associated with increased blood pressure.

Regular aerobic exercise aids in weight management, thereby mitigating the negative effects of adipose tissue on blood pressure.

Moreover, aerobic activity helps decrease levels of stress hormones, such as cortisol and adrenaline, which are known to constrict blood vessels and increase heart rate, resulting in elevated blood pressure.

Aerobic exercise is instrumental in maintaining healthy blood sugar levels, as it facilitates the regulation of glucose metabolism and reduces the risk of developing type 2 diabetes.

Engaging in regular aerobic activities leads to several physiological adaptations that contribute to improved blood sugar control. One such adaptation is the enhancement of insulin sensitivity, which enables cells to utilize glucose more efficiently.

As the body's demand for energy increases during aerobic exercise, muscle cells increase glucose uptake from the bloodstream, resulting in better glycemic control.

Another mechanism through which aerobic exercise helps regulate blood sugar levels is by promoting weight management and reducing excess body fat. Excess adiposity, particularly visceral fat, is associated with insulin resistance, a condition in which cells fail to respond appropriately to insulin signals, leading to elevated blood sugar levels.

By engaging in regular aerobic activity, individuals can maintain a healthy weight and prevent the accumulation of adipose tissue, ultimately contributing to improved insulin sensitivity and blood sugar regulation. Aerobic exercise has been recognized as an effective non-pharmacological intervention for managing and reducing chronic pain.

Engaging in regular aerobic activities induces several physiological and biochemical changes that contribute to pain relief and overall well-being. One such change is the release of endorphins, the body's natural pain-relieving chemicals that interact with opioid receptors in the brain to alleviate pain and promote a sense of well-being.

Aerobic exercise also stimulates the release of serotonin and norepinephrine, neurotransmitters that can modulate pain perception and improve mood. Another way in which aerobic exercise helps mitigate chronic pain is by enhancing muscle strength, flexibility, and joint mobility.

Weak and inflexible muscles often contribute to pain, as they place additional strain on joints and other supporting structures. Regular aerobic activity, particularly when combined with resistance training and stretching exercises, can help to strengthen and lengthen muscles, reduce muscle imbalances, and improve overall joint function.

Moreover, aerobic exercise has been shown to have anti-inflammatory effects, as it decreases the production of pro-inflammatory cytokines, such as tumor necrosis factor-alpha TNF-α and interleukin-1 beta IL-1β.

Reduced inflammation can lead to a decrease in pain and an improvement in joint and tissue health. Aerobic exercise has been widely recognized for its positive impact on sleep quality and duration.

Engaging in regular aerobic activities leads to a multitude of physiological and psychological changes that contribute to improved sleep patterns and overall well-being.

One such change is the regulation of the body's circadian rhythm, the internal clock that governs sleep-wake cycles. Aerobic exercise, especially when performed during daylight hours, helps to synchronize the circadian rhythm with the natural light-dark cycle, promoting a more consistent sleep schedule and making it easier to fall asleep and wake up at appropriate times.

Another mechanism through which aerobic exercise enhances sleep is by reducing stress and anxiety levels. Physical activity stimulates the release of endorphins and other mood-boosting neurotransmitters, such as serotonin, which can help to alleviate stress, anxiety, and symptoms of depression.

Reduced stress and anxiety contribute to a calmer mental state, making it easier for individuals to relax and fall asleep. Additionally, aerobic exercise has been shown to increase the amount of time spent in deep, restorative sleep stages, allowing for better overall sleep quality and more effective physical and mental recovery.

Aerobic exercise is well-known for its positive effects on the immune system, enhancing its function and contributing to overall health and well-being. Engaging in regular aerobic activities induces several physiological adaptations that bolster the body's defense mechanisms against infections and diseases.

One such adaptation is the increased circulation of immune cells, such as natural killer cells, neutrophils, and lymphocytes. Aerobic exercise promotes the mobilization of these immune cells, enabling them to circulate more efficiently through the body and perform their essential functions, such as identifying and eliminating pathogens.

Another way in which aerobic exercise strengthens the immune system is by modulating the production of stress hormones, such as cortisol and adrenaline.

Chronic stress can suppress immune function, making the body more susceptible to infections and illnesses. Regular aerobic activity helps to mitigate stress levels, leading to a balanced hormonal environment that supports optimal immune function.

Furthermore, aerobic exercise has been shown to have anti-inflammatory effects, as it decreases the production of pro-inflammatory cytokines, such as tumor necrosis factor-alpha TNF-α and interleukin-1 beta IL-1β. Reduced inflammation can contribute to a more robust immune response and overall better health.

Aerobic exercise is widely recognized for its positive effects on cognitive function, promoting improved memory, attention, and problem-solving abilities. Engaging in regular aerobic activities leads to several physiological and biochemical adaptations that contribute to enhanced brain health and overall mental performance.

One key adaptation is the increased production of brain-derived neurotrophic factor BDNF , a protein that promotes the growth and survival of neurons, as well as the formation of new synapses.

Higher levels of BDNF have been associated with better cognitive function and reduced risk of neurodegenerative diseases. Another mechanism through which aerobic exercise improves cognitive function is by promoting neurogenesis, the process of generating new neurons within the brain, particularly in the hippocampus, a region involved in learning and memory.

Regular aerobic activity has been shown to stimulate the proliferation of neural stem cells and enhance synaptic plasticity, which is crucial for information processing and long-term memory formation. Additionally, aerobic exercise has been found to improve cerebral blood flow, ensuring that the brain receives adequate oxygen and nutrients to support optimal function.

Enhanced blood flow also contributes to the efficient removal of waste products and toxins that may negatively impact cognitive performance. To calculate your optimal aerobic heart rate zone, follow these steps to ensure you're exercising within the most effective range for developing aerobic capacity and promoting injury recovery:.

Subtract your age from to find your maximum heart rate. Calculate the lower end of your aerobic heart rate zone by multiplying your maximum heart rate from step 1 by 0. Example: Continuing with the year-old individual, the calculation would be x 0. Calculate the upper end of your aerobic heart rate zone by multiplying your maximum heart rate from step 1 by 0.

Example: For the same year-old individual, the calculation would be x 0. The resulting range in this example, beats per minute represents your optimal aerobic heart rate zone. Engaging in exercise within this zone will enhance your aerobic capacity and facilitate injury recovery most effectively.

Exercising above this heart rate zone may increase the risk of injury, whereas exercising below this zone may not yield the maximum benefits from your aerobic workout.

By adhering to this calculated range, you can optimize the efficiency of your aerobic exercise while minimizing the risk of injury. Based on recommendations from multiple sources, the right amount of optimum aerobic exercise per week for adults is at least minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise.

This amount of exercise can be achieved through activities such as brisk walking, running, cycling, swimming, or dancing. Alternatively, a combination of moderate and vigorous exercise can also be effective. For older adults ages 65 and above , the recommendations are the same, with an emphasis on engaging in at least minutes of moderate-intensity aerobic physical activity throughout the week.

In addition to the American Heart Association and the World Health Organization, the Centers for Disease Control and Prevention also recommends similar guidelines for aerobic exercise. The CDC suggests that individuals engage in at least minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week.

They also highlight the importance of breaking up prolonged sitting time and recommend muscle-strengthening activities on two or more days per week. However, it's important to keep in mind that these recommendations are general guidelines and that the right amount of exercise will vary depending on individual factors such as age, fitness level, and health status.

Therefore, it's essential to consult with a healthcare professional to determine a personalized exercise plan that meets an individual's specific needs and goals. By doing so, individuals can ensure they are engaging in the right amount of aerobic exercise to promote overall health and well-being.

In conclusion, aerobic exercise offers a wealth of health benefits that go far beyond simply improving cardiovascular fitness. By incorporating regular aerobic activities into your daily routine, you can take charge of your health and well-being, allowing you to live life to the fullest and enjoy every moment with increased vitality.

The diverse benefits of aerobic exercise, including better blood pressure regulation, enhanced blood sugar control, reduced chronic pain, improved sleep quality, a stronger immune system, and boosted cognitive function, demonstrate the transformative power of an active lifestyle.

Embracing aerobic exercise is about more than just maintaining good health; it's about enhancing the quality of your life, empowering you to pursue your passions, connect with loved ones, and experience the world around you with greater enthusiasm and energy.

By finding enjoyable and sustainable aerobic exercises that resonate with your interests and lifestyle, you can establish a consistent and enjoyable fitness routine that enriches your life in countless ways. Ultimately, aerobic exercise is a key ingredient in living a vibrant, fulfilling life.

By investing in your health and well-being through regular physical activity, you can unlock your full potential, allowing you to enjoy every aspect of your life with boundless energy and zest. individuals to lead healthier, happier, and more fulfilling lives.

BRIAN ABELSON DC. Abelson is committed to running an evidence-based practice EBP incorporating the most up-to-date research evidence. He combines his clinical expertise with each patient's specific values and needs to deliver effective, patient-centred personalized care.

As the Motion Specific Release MSR Treatment Systems developer, Dr. Abelson operates a clinical practice in Calgary, Alberta, under Kinetic Health. He has authored ten publications and continues offering online courses and his live programs to healthcare professionals seeking to expand their knowledge and skills in treating musculoskeletal conditions.

By staying current with the latest research and offering innovative treatment options, Dr. Abelson is dedicated to helping his patients achieve optimal health and wellness. Pescatello, L.

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Circulation Journal, 77 2 , Pedersen, B. Another option is to start with about 10 to 20 minutes of brisk walking at a moderate intensity. This means that you should be at a Level 5 or 6 on a perceived exertion scale of zero to 10, where sitting is zero and the highest level of effort possible is Health authorities recommend that most people get minutes of cardio exercise per week.

The great thing about cardio is that you don't have to work out for an hour to get benefits. Even sessions as short as 10 minutes count towards your weekly cardio exercise minutes. So, figure out how much you need to do per week and split it up in a way that makes sense for you.

If you are just starting out , it may feel less overwhelming to break your sessions into to minute chunks. Increase your time by 5 minutes as the exercise begins to feel easier.

Work your way up to to minute sessions. The answer to how often to do cardio workouts depends on a number of factors. Among them are your fitness level, schedule, and goals.

If you are new to exercise, want to be healthier, don't have a lot of free time, and aren't worried about losing weight, exercising a little bit every day can do you some good.

If you have been exercising regularly for years, are used to hitting the gym for 60 minutes at a time, and are more focused on building muscle than burning fat, cardio three to four times a week is probably enough.

When thinking about frequency, it's important to consider intensity as well. Light or moderate-intensity cardio workouts can usually be performed every day. But if you do high-intensity training , you'll need more rest days in between your workouts. Mixing the two helps you work different energy systems and also keeps you from burning out.

The frequency of your workouts will depend on your fitness level and your schedule. The basic guidelines are:. Doing too much cardio is a no-no and can actually backfire.

There is a point of diminishing returns, so keep it reasonable three to six days per week, depending on your fitness level , vary your intensity, and don't forget to take rest days when needed. What happens if you can't follow the guidelines?

If you're still working on building endurance and conditioning, it may take a few weeks to work your way up to more frequent exercise. If it's a busy schedule that stands in your way or other obstacles, do your best to work out as many days as you can.

Try shorter, more intense circuit training workouts to make the most out of the time you do have. Try these quick workouts:.

Keep in mind that if you can't follow the guidelines because of your busy schedule, you may have trouble reaching weight loss goals. If you can't do the work required to reach your goals, you may have to change your lifestyle. Or, if that isn't working, change your goal to fit where you are in your exercise or weight loss experience.

Once you've gotten used to exercising and are up to 30 minutes of continuous movement you can start working on your intensity. How hard you work is a crucial factor in your workout because of:. Working out with adjustable kettlebells allows you to combine strength exercises and cardo while varying the intensity of the exercise.

Your best exercise intensity level depends on several factors, including your fitness level and goals. There are three different levels of intensity you can focus on during your workouts, and you can even incorporate all of these levels into the same workout:.

You might want to use a combination of perceived exertion and your heart rate to find a range that works for you. While the Physical Activity Guidelines for Americans suggest that most people get minutes of moderate-intensity physical activity per week, the amount of exercise needed to lose weight is often greater.

These guidelines state that moderate-intensity activity is any activity that gets your heart rate going. However, they also indicate that incorporating high-intensity interval training often provides better results for people who are overweight or obese.

Adding resistance training to your weekly cardio can also help. It works by increasing your lean muscle mass. Muscle creates a higher energy demand on your body, meaning more calories burned both at rest and while exercising. Combine your cardio with a healthy diet and you can boost your weight loss more.

The Dietary Guidelines for Americans recommends eating fruits, veggies, grains, low-fat dairy, lean proteins, and healthy oils while limiting added sugar, saturated fat, sodium, and alcohol.

Before beginning this or any other exercise program, talk to your doctor. Make sure the exercise is safe for you to do. Also, listen to your body. If it tells you that you are doing too much, it's time to reduce the intensity, frequency, or duration of your exercise sessions.

Whatever you do, remember to keep your cardio workouts simple. Just start somewhere and make it a goal to do something every day, even if it's a five-minute walk. Try doing it at the same time every day and schedule it on your calendar.

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