Here are other ways to lower blood pressure without medicine. Regular physical activity helps regulate insulin levels and lower blood sugar, all while keeping body weight in check.

In a study on people with type 2 diabetes, researchers found that any form of movement, either aerobic or anaerobic, may have these effects. Aerobic exercise can help people with asthma lessen both the frequency and severity of asthma attacks.

You should still talk to your doctor before beginning a new exercise routine if you have asthma, however. They may recommend specific activities or precautions to help keep you safe while working out. If you have chronic back pain, cardiovascular exercise — specifically low-impact activities, like swimming or aqua aerobics — may help you get back muscle function and endurance.

Exercise can also help you lose weight, which may further reduce chronic back pain. A study on individuals with chronic sleep issues revealed that a regular exercise program combined with sleep hygiene education is an effective treatment for insomnia. Participants engaged in aerobic activity for 16 weeks and then completed questionnaires about their sleep and general mood.

The activity group reported better sleep quality and duration, as well as improvements in their daytime wakefulness and vitality. Exercising too close to bedtime may make it more difficult to sleep, however. Try to finish your workout at least two hours before bedtime. You may have heard that diet and exercise are the building blocks to weight loss.

But aerobic exercise alone may hold the power to help you lose weight and keep it off. In one study , researchers asked overweight participants to keep their diets the same, but to engage in exercise sessions that would burn either to calories, 5 times a week, for 10 months.

The results showed significant weight loss, between 4. Most participants walked or jogged on treadmills for the majority of their exercise sessions.

Depending on your weight and speed, you may need to walk or jog up to 4 miles to burn to calories. Cutting calories in addition to aerobic exercise can reduce the amount of exercise needed to lose the same amount of weight.

Researchers at Pennsylvania State University examined active and sedentary women and the impact of exercise on their immune systems. All women had their blood taken before, after, and at different intervals in the days and weeks after these exercise sessions.

The results showed that regular and moderate aerobic exercise increases certain antibodies in the blood called immunoglobulins.

That ultimately strengthens the immune system. The sedentary group of women saw no improvement in immune system function and their cortisol levels were much higher than those in the active groups.

Did you know that the brain starts losing tissue after you reach age 30? Scientists have uncovered that aerobic exercise may slow this loss and improve cognitive performance. To test this theory, 55 older adults submitted magnetic resonance imaging MRI scans for evaluation.

The participants were then examined to assess their health, including aerobic fitness. The adults who were most fit showed fewer reductions in the frontal, parietal, and temporal areas of the brain.

Overall, their brain tissue was more robust. Moving your body may also improve your mood. In one study on individuals with depression , participants walked on a treadmill doing intervals for 30 minutes a session.

After 10 days, they were asked to report any changes in their mood. All participants reported a significant reduction in their symptoms of depression. These results suggest that engaging in exercise, even for a short period of time, may have a big impact on mood.

The study results revealed that even a single exercise session may be enough to give you a boost. One in three people over the age of 65 fall each year. Falls can lead to broken bones, and potentially create lifelong injuries or disabilities.

Exercise may help reduce your risk for falls. There are various cardio workouts a person can do at home with no or minimal equipment, such as marching or jogging in place, dancing to music, mountain climbers, and burpees.

The American College of Sports Medicine recommend people engage in — minutes of moderate physical activity a week. The following exercises allow a person to perform cardio almost anywhere, such as in their home, public park, or outdoor space.

People can choose the exercises that suit their current fitness level. They could also move on to more difficult movements over time as their fitness improves. For example, a person could do each exercise for 45 seconds to 1 minute, rest for 30 seconds, and move on to the next set.

To perform circuits, a person completes 30—60 second rounds of each chosen exercise in succession before resting for 30—60 seconds. They then perform the entire course again, as many times as they prefer. Beginner exercises do not require previous experience of physical activity or special training to perform.

A person can usually increase the intensity as they advance in their cardiovascular ability. Marching in place can elevate the heart rate, making this exercise a suitable choice for a warm-up or single cardio activity. This exercise works the abdominal muscles. To increase difficulty, a person can lift their leg higher off the floor or jump from one leg to the other more quickly.

To perform, bounce lightly from one foot to the other. At the same same, swing the arms from side to side. Dancing to upbeat music can burn calories , while people may find it very enjoyable as an exercise. A person can perform arm circles while sitting or standing, making them ideal for all skill levels.

A person should perform this exercise while lying down, which works the abdominal muscles, chest, and shoulders. The trunk rotation works the abdominal muscles while testing the cardiovascular system. To increase the intensity, a person can hold a heavy weight, such as a kettlebell, exercise ball, or other household items.

Air squats work the thigh muscles, hamstrings, quadriceps, and glutes. Since good balance is required, they are an excellent way to engage the core muscles as well.

Intermediate exercises increase the intensity of the workout to get the heart pumping and the body moving. Jogging in place is a simple and effective exercise to increase heart rate. This is also a suitable beginner warm-up activity.

The exercise provides an alternative to jogging in place and is suitable as part of a warm-up routine. To perform, stand with the feet together and jump up and down while swinging the arms in a circular direction. Jumping jacks are a beginner cardiovascular exercise that a person can perform almost anywhere.

A person can increase the exercise intensity by jumping higher or faster. They can also reduce intensity by performing slower or smaller jumping jacks. Taking the stairs two at a time and increasing speed to a running pace can further challenge the cardiovascular system and leg muscles.

Cycling is a low impact exercise, which makes it ideal for people of all ages. Some benefits of cycling you might enjoy include:. Swimming is another low-impact cardio exercise, which means that you can do it regularly without feeling too much strain.

In fact, research shows that people find it easier to exercise for longer in the water than on land, without increased effort. You are working your upper body, core, and lower body," says Colvin. It's a great idea to warm up with a bit of paddling before engaging in longer, more intense strokes when you swim.

If you have a neck or shoulder injury, you should take care when swimming laps , to avoid worsening your injury. Swimming has many health benefits, especially because it works out your whole body. Some benefits of swimming you might enjoy include:.

Walking is the easiest cardio activity to start and incorporate into your daily life. You can walk to work, your favorite coffee shop, or just around your block during lunchtime instead of sitting at your desk.

Walking doesn't require any special skill, only perhaps a pair of comfortable shoes. These benefits are equally apparent in both men and women. Though jumping rope might be a popular kid's game, it's also a great exercise option for people who are trying to keep fit, maintain their weight, or lose weight.

Jumping rope doesn't require any special skills — only a jump rope, ample space, and comfortable shoes. If you want to make it a little more challenging you can opt for weighted jump ropes. Some health benefits of jumping rope include:. HIIT is an acronym for high-intensity interval training.

It is also known as sprint interval training SIT or high-intensity intermittent exercise HIIE. HIIT exercises are made up of a series of short or long intense exercises, followed by a low-intensity exercise or rest.

Some common HIIT exercises you can do include star jumps, squat jumps, reverse crunches, and burpees. The time frame for intense exercises usually ranges from less than 45 seconds to 2 or 4 minutes.

HIIT exercises can provide you with the following health benefits :. Cardio is a great way to stay healthy and fit. HIIT, running, cycling, swimming, walking and jumping rope are just some examples of cardio exercises you can do.

Other types of cardio exercises include dancing, boxing, rowing, and jumping jacks.