Top 5 Benefits of Aerobic Exercise

Aerobic exercise (also known as aerobics, cardiovascular exercise, or cardio) is any sustained, rythmic activity that primarily uses your larger muscles, such as your quadriceps and hamstrings, and challenges your heart and lungs.

Aerobic means "with oxygen," so when you exercise aerobically your body needs an extra supply of oxygen, which your lungs extract from the air. Your body uses the oxygen to produce energy during the exercise. Your heart has to work harder to continuously deliver the oxygen to your body, and this makes your heart stronger.

Here are the top 5 benefits of aerobic exercise:

1. Reduces health risks. Aerobic exercise helps prevent cardiovascular disease, high blood pressure, obesity, high cholesterol, type 2 diabetes, arthritis, stroke, and certain types of cancer. Weight bearing exercises, such as walking and running, help prevent osteoporosis. Even if you already suffer from one of these ailments, aerobic exercise can help alleviate the ailment. Aerobic exercise also strengthens the immune system, making you less susceptible to colds and flus.

2. Strengthens the heart. Aerobic exercise strengthens the hardest working muscle in your body - your heart. A stronger heart pumps blood more efficiently, which improves blood flow to all parts of the body. Improved blood flow results in more oxygen and essential nutrients being delivered to the cells in the body. It also results in more effective removal of toxins and other waste materials from the body.

3. Strengthens the respiratory system. Aerobic exercise improves the efficiency with which the respiratory system can supply oxygen to the body. The cells in the body need a constant and generous amount of oxygen to carry out their vital functions.

4. Decreases body fat. Exercising aerobically is a very effective way to lose body fat. And when combined with strength training and healthy eating, there's no better way to lose body fat.

5. Helps you stay active and independent as you age. Aerobic exercise keeps your muscles strong and efficient, which helps you maintain mobility as you get older. It also keeps your mind sharp. Research has shown that exercising aerobically three days a week for at least 30 minutes can reduce cognitive decline in older adults.