Cardio fitness offers many health and lifestyle benefits ranging from reduced pain levels to enhanced sexual coexistence.
Cycling, Running, Dancing, Climbing and Kickboxing are just a few of the cardiovascular activities available to enhance quality of life and improve life span.
As part of an overall heart-healthy lifestyle, regular cardio exercise can increase both resting blood pressure and heart rate while also making life less taxing on your heart, according to clinical exercise physiologist Erik Van Iterson PhD MS.
How often should you do cardio to reap its healthful rewards? According to the American Heart Association, the recommended minimum should be 150 minutes of moderate-intensity heart-pumping activity or 75 minutes of vigorous-intensity activity on most days throughout the week.
“Try engaging in at least five 30-minute exercises every week that raise your heart rate for at least the duration,” suggests Dr. Van Iterson. Alternatively, try three 10-minute exercises every day of the week for best results.
Cardio is good for more than just your heart! Dr. Van Iterson discusses what cardio means for your entire body:
- Brain And Joints
Cardio exercise can help the health of both brain and joints, with one study reporting it could reduce dementia risk regardless of age. Furthermore, its benefits can include:
- Increase blood flow and lower the risk of stroke with these tips.
- Enhance memory and thinking ability.
- Degeneration of brain functioning may occur as we get older.
- Safeguard yourself against Alzheimer’s disease with these measures.
- Combat osteoporosis and decrease chances for hip break.
- Oversee joint pain discomfort while maintaining range of movement for each joint.
2. Skin, Muscles And Weight
Active movement helps increase circulation and result in clearer, healthier skin. Furthermore, being active has many other health advantages beyond improving your complexion alone.
Working your muscles increases oxygen supply and allows them to work harder. Over time, regular cardio exercise allows your body to adjust to an increased workload more easily; making everyday activities seem simpler as a result.
Combining cardio exercise with a heart-healthy nutrition plan is key for successful weight loss. Not only will regular cardio exercise make you less prone to diseases like diabetes, certain cancers and heart disease; your body can more efficiently course blood. Plus, less sitting time and more active work help keep weight at a healthy level by burning more calories throughout the day!
- Pancreas, Lungs And Blood
Your pancreas is an organ responsible for breaking down and assimilating food you eat into energy while also aiding in assimilation. Being active helps regulate blood sugar control, decrease weight on this vital organ and lessen your chances of type 2 diabetes. Furthermore, being physically active improves good cholesterol levels while decreasing blood fats levels.
“Active work can have a tremendously positive impact on the lungs,” according to Dr. Van Iterson. “Cardio can reduce how often you need to breathe by increasing exercise capacity; and may lead to decreases in weakness and shortness of breath associated with chronic lung issues.”
- Sexual Function
Do you realize the positive correlation between physical activities and sexual function? Indeed, physical activities reduce the chances of erectile dysfunction among men while increasing excitement among women.
One study reported that physical activity has been shown to improve erectile function and serve as a protector against problems, while another research paper concluded that exercise-induced positive self-perception and psychological wellbeing increased female sexual prosperity.
Maintain Your Mood Our moods may often fluctuate, yet remaining active can greatly assist with improving them, particularly after an emotionally taxing day. So if you find yourself becoming stressed or having an off day, keep moving your body as soon as you feel uneasy or upset.
Dr. Van Iterson notes, that exercise can also combat depression, build confidence and release hormones like serotonin, dopamine and norepinephrine that help alleviate pressure.
- Sleep And Energy
There’s a reason you feel so great after working out: exercise releases endorphins that give your energy an additional jolt throughout the day, providing more enduring endurance throughout. And when it comes time for bedtime, cardio helps ease you off quickly while simultaneously increasing REM sleep!
“To get better sleep,” advises Dr. Van Iterson, it is wise to avoid engaging in vigorous physical exercise too near bedtime as that will leave you too stimulated to count sheep.
As soon as you pull on your workout clothes and lace up your tennis shoes, not only will your immune system benefit – helping avoid colds and flu – but by improving cardiorespiratory health you could increase the chance of living longer too!