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In today’s modern world, where many of us spend most of our time sitting in front of a computer or hunched over a cellphone, it is more important than ever to take care of our cardiovascular health. One simple and effective way to do this is through regular cardio training.
Cardio workouts help to strengthen your heart and improve blood flow throughout the body so that every part of you works more efficiently. Additionally, cardio training helps to reduce stress and boost mood by releasing feel-good endorphins, keeping you focused and energized throughout the day.
Whether you choose to go for a run, ride your bike, or hit the gym for an aerobics class, there are plenty of benefits to be gained from incorporating regular cardio training into your fitness routine. So why not lace up those running shoes and get moving? Your body will thank you for it!
The US Department of Health and Human Services (HHS) has recommended that you spend at least 75 minutes per week doing cardio exercises such as running, walking or biking. This article discusses some benefits of these types of physical activity routines!
1. Boost Blood Circulation
The first benefit of cardio training is it boosts blood circulation. Cardio training can boost heart health by reducing heart disease risk and lowering cholesterol levels. Cardio exercise trains the heart just like biceps curls train the arm muscles.
Therefore, it can strengthen the heart and allow the blood to move freely in the body. The AHA (American Heart Association) advises patients with blood circulation complications to follow the HHS recommendations.
2. Lowers Blood Pressure
Health research, such as this research paper in the National Library of Medicine published in 2006 has shown that exercise is the best way to prevent and treat high blood pressure. Studies show people with chronic health problems like heart disease who work out regularly have lower rates of dementia, heart failure, aneurysms, strokes, and heart attacks.
Research also indicates that cardio exercise consistently lowers diastolic and systolic blood pressure in hypertension patients. Cardiovascular training assists in combating systolic pressure in even as small a timeframe as 24 hours.
It should be said that one of the most important factors that play into heart health is age. It’s an unfortunate fact of life is your heart generally weakens as you age, that’s why it’s so important to at least do a little bit of exercise a week to keep your heart healthy.
3. Boost the Immune System
The third benefit of cardio is it boosts the immune system. The immune system is a complex network of organs, cells, and chemicals that work together to fight off disease. Research in 2020 has found proof for one way you can strengthen your body’s natural defenses: cardio exercise! It appears as though running or biking 30 minutes three times per week helps promote cytokine proteins which help boost blood cell production–allowing them better access to the lungs where they should go when infected by something nasty like bronchitis.
The key takeaway for people who want to protect themselves from infection is that regular working out helps strengthen our immunity in order to combat infections.
4. Boost Your Sleep
The benefits of cardio exercises extend to your sleep! Research shows that even a couple of hours each week can improve the quality of sleep, which is especially important as you get older.
A 2013 paper found these same findings true for those with insomnia problems and suggests working out on either a treadmill or some other form like running until it’s time for bedtime – this will help put an end once & forever (or at least shorter) plagued by interrupted slumber patterns due solely because there were not enough hours in one day…
5. Promotes Mental Health
Many people feel relaxed after extensive exercises that boost blood circulation. Exercises help the body to secrete euphoric vibes and happy hormones like endorphins. Thus, it has a positive impact on mental health.
A scientific study in 2019 concluded that physical activities such as cardio exercises help to control depression symptoms. The research also explained that cardio exercise is a noninvasive and affordable approach to managing mental disorders like depression and anxiety.
It also discovered that regular and consistent exercise reduces panic in people with panic disorder. Although you might encounter stressful moments to access a treadmill or get space for exercise, it is suitable for your mental health.
6. Blood Sugar Regulation
Regular trips to the gym can help to combat high blood sugar. Research in 2013 discovered that type 2 diabetes patients benefit from cardiovascular exercises.
It concluded that cardio exercise helps maintain healthy body weight, lower blood sugar, and regulate blood insulin. For that reason, most physicians recommend dietary changes and exercise as the initial strategies to combat type 2 diabetes.
Another piece of research in 2017 concluded that high-intensity interval training, resistance training, and cardio training help improve blood sugar levels and glucose regulation. In other words, it can be an excellent option for preventing blood sugar regulatory complications.
7. Contribution to Weight Loss
Benefit number seven is an obvious one but it needs stating; cardio helps with weight loss. Research has shown that cardio training can be a straightforward option to help maintain a healthy body weight. It is proven effective in helping people stay at or below their target weights, and it doesn’t require much effort on your part!
2013 studies showed those who did regular exercises along with dietary plans lost significantly more fat than those following just one type of regimen alone – making this approach even better overall if you’re seeking maximum results from all aspects when trying not only shape but also size changes occur during dieting periods.
8. Boost Your Brain Performance
The benefits of cardio training aren’t just limited to your heart. It also improves brain functions, and research shows that people who do regular exercise have sharper memories as well as a reduced chance for cognitive decline later in life- even if they’re 45 or older!
In 2013 an international study showed how regular cardio workouts help protect against memory loss caused by aging – something we all fear when our loved ones start forgetting things like names at parties (or on birthday lists). The body has particular chemicals linked with preserving cognition: it causes an increase in the production of neurons which transmit information faster.
9. Regulate Asthma Symptoms
People with asthma may experience symptoms while exercising, especially if they are not used to the activity or climate. This is called “exercise-induced bronchoconstriction” (EIB). If you have had an instance of EIB it doesn’t mean that your workouts should be avoided altogether – in fact, there’s some evidence suggesting people who know they’re at risk for this reaction can still enjoy regular exercise without hurting themselves.
If however someone experiences significant difficulty breathing after certain types of activities such as running, cycling or swimming, especially in hot weather, it is recommended to consult with medical professionals.
10. Lower Chronic Pain
Chronic pain can be exhausting. The cost to the American population in terms of lost productivity and medical treatment is tremendous, with 100 million adults suffering from this condition at any given time! Luckily there’s exercise – depending on your health it may help decrease inflammation levels while increasing mobility and reducing overall discomfort without requiring additional medications. People suffering from chronic pain should also consider relaxation stretching & strength exercises.
11. Boost Your Mood
Those who exercise regularly do so because it makes them feel good. Exercise can boost your mood, concentration, and alertness as well as give you an improved outlook on life – but the link between physical activity and mental health is complicated by inactivity which may be both a cause or consequence for some conditions like depression.
There is some debate about whether individuals who exercise more often do so because it makes them happy or they work out because they are already happy, in a sort of chicken and egg situation which there doesn’t yet seem to be a clear answer. To find a more in-depth explanation of this question, have a look at this article from Harvard Medical School.
12. Increase Balance
People with the age of over 65 years are at risk of falling. Unfortunately, falls can result in disabilities, life-changing injuries, and broken bones. Cardio exercise can keep you fit and help to avoid falls.
The good thing is that a cardio workout will deliver the results no matter your age. Recent research that targeted 72 to 87 years women showed that aerobic exercises improve agility and overall balance to reduce falls.
These exercises may involve dance sessions with plenty of basic gross motor tasks, leg balance, and squatting motions. To check out if the workouts are giving any positive results, being able to stand on one leg for a longer duration can act as a quick, rough estimation of one’s balancing skills.
Yet, it is a good idea to contact a specialist before you kick-start any serious cardio workout plan at an old age. It’s always a good idea to begin with low-intensity options and joining group classes will help people exercise safely with others.
13. Accessible & Affordable
Cardiovascular exercises are simple, and you can do them anywhere. Jogging is a great option for those who live in communities without gyms or fitness centers nearby. Running or cycling are also great options if you don’t have any equipment at home and fancy some fresh air!
Other options include pool hours at community colleges (sometimes as low as $1 per visit), and schools that offer free daily programs (some with sliding scales for cost). check out YouTube and other free sites for workout guides. All you need is someone to guide you and keep you motivated to attain the best results.
14. Lower Cholesterol & Heart Arrhythmia
The final point in our list of the benefits of cardio training is it lowers cholesterol and heart arrhythmia. Researchers link cardio training to cholesterol improvements like increasing healthy HDL cholesterol levels and lowering LDL cholesterol by almost 10%. It also helps to control heart arrhythmia incidences such as atrial fibrillation.
Atrial fibrillation is a common heart rhythm condition that features a 5-fold increase in stroke risk due to blood clotting. Research in 2021 concluded that cardiovascular exercise, diet planning, and weight loss help manage the condition and reduce severe cases.
Conclusion
Cardiovascular exercise has many benefits, and it is a great way to improve your overall health. When done regularly, cardio can help you lose weight or maintain a healthy weight, improve your cholesterol levels, lower your blood pressure, and reduce your risk of heart disease. It’s also been shown to boost mood and cognitive function. If you’re looking for an effective way to get in shape and improve your health, consider adding regular cardiovascular exercise to your routine.
If you’re also interested in how strength training could complement your fitness routine, take a look at our article about the benefits of strength training.
Editor-In-Chief at Recovatech. Dr. Ben is a board-certified Doctor of Chiropractic with over 10 years of clinical experience. He specializes in structural and neurological imbalances with an emphasis on functional movement patterns, exercise performance, and muscle recovery. He has been the team chiropractor for professional baseball and soccer organizations, as well as collegiate athletes. In his personal life, he’s always been driven when it comes to athletics and personal performance. His days start by lifting something heavy and end up spending time with family.