8 Benefits of Cardio Exercises that are Worth Sweating For

 

Cardio is an abbreviation for "cardiovascular activity," which is essentially anything that makes your heart beat faster. Running, dancing, or even carrying a week's worth of shopping counts as cardio as long as your heart rate is raised.

Here's why regular exercise of this kind is essential to maintaining a fit and happy body.

Benefits of cardio

Here’s what cardio (aka aerobic exercise) does for your health:

·         gets your blood pumping

·         lowers your blood pressure

·         strengthens your immune system

·         improves your sleep

·         supports your mental health

·         regulates your blood sugar

·         contributes to a healthy weight

·         gives your brain a boost

 

 

8 benefits of cardio that’ll get you off the couch

The U.S. Department of Health and Human Services (HHS) advises having at least 75 minutes of strenuous activity (such as jogging) or 150 minutes of moderate aerobic exercise (such as brisk walking) each week.

However, adding any type of cardio to your programme may have numerous advantages. Do you need some inspiration to get moving? Look at these potential benefits.

1. Gets your blood pumping

By lowering cholesterol levels and lowering your risk of heart disease, regular cardio can enhance heart health. How? Cardio exercise tests your heart in the same way as performing biceps curls challenges your arm muscles. This strengthens your heart and allows blood to circulate more effectively throughout your body.

To maintain heart health, the American Heart Association and the majority of doctors advise adhering to the HHS recommendations.

And since heart disease is the biggest cause of death worldwide, the majority of people could use a bit extra cardio in their lives.

2. Lowers your blood pressure

Exercise is essential for managing and preventing hypertension, according to a 2015 assessment of the literature (aka high blood pressure). Heart attack, stroke, aneurysm, heart failure, and even dementia can all be caused by hypertension.

Activity, particularly aerobic exercise, reliably lowers both systolic and diastolic blood pressure in those with hypertension, according to the researchers. Additionally, it might work to lower systolic blood pressure right away for almost 24 hours.

Just keep in mind that studies are generally conducted on middle-aged males of European heritage, so the conclusions may not be applicable to everyone. However, there is no proof that your blood pressure response to cardiac activity is influenced by your age, sex, or race.

3. Strengthens your immune system

Want to fend off the winter? You are fortunate. A 2020 study found that frequent exercise, particularly cardio, is good for the immune system.

Exercise also promotes the health of your cytokines, which are a kind of proteins, and your blood cells. These two elements are essential for controlling the immune system.

Exercise may even help some cancers, according to some researchers, albeit the evidence is still preliminary. Additionally, the authors of a 2020 review make the audacious claim that regular exercise might potentially aid in the prevention of COVID-19 infections.

While it's still unclear if exercising regularly can actually prevent cancer or COVID-19, it does appear to maintain a healthy immune system.

4. Improves your sleep

It probably isn't a surprise that getting particularly sleepy after working out on the treadmill in the evening. Numerous studies have shown that even a little exercise can help you get A+ zzz's.

Science indicates that everyone will likely have a breezier voyage to Dreamland with a little more cardio, although older folks may reap the most benefits. A tiny 2013 research of insomniacs indicated that regular exercise enhanced the quality of their sleep.

5. Supports your mental health

Many people report feeling very happy after working exercise. Endorphins are released by your body after exercise (hormones that give you those happy, euphoric vibes).

Multiple scientific research have even supported this beneficial effect. A 2019 research found that engaging in cardio can help treat the signs and symptoms of severe depression.

Exercise is an inexpensive and noninvasive technique to help treat or prevent anxiety, depression, and other mental problems, according to the authors of another research analysis from 2020. In a short study conducted in 2018, anxiety was observed to be reduced in those with panic disorder who regularly exercised.

Though getting on the treadmill might not instantly alleviate your worry, the research does hint to a number of possible advantages.

6. Regulates your blood sugar

rising blood sugar levels? A brief trip to the gym can be all you need. Cardio exercise lowered blood sugar levels, helped participants maintain a healthy weight, and helped patients with type 2 diabetes regulate their insulin levels, according to a 2013 study.

That's why doctors typically advise exercise as one of the first methods for patients who have just been diagnosed with type 2 diabetes, along with dietary modifications.

A 2017 research found that cardiovascular exercise, resistance training, and high-intensity interval training all aid in better glucose regulation and control blood sugar levels. Regular exercise can help prevent problems in the future, even if you don't have diabetes.

 

7. Contributes to a healthy weight

You've probably heard it before, but exercise can help you keep a healthy weight. This is nothing new, but it is true! Regular cardio can assist you in maintaining a healthy weight.

Cardio alone, without any dietary changes, resulted in weight loss over a 10-month period in men and women who were overweight or had obesity, according to a small 2013 study involving 92 participants. The most successful approach, according to a 2017 assessment, is to combine exercise with dietary modifications.

So, by simply stepping on the treadmill each day and continuing to eat as usual, you *can* lose weight. However, you'll have more success if you also adopt healthy eating practises.

 

8. Gives your brain a boost

Cardio: It's good for both your body and your mind. Exercise is linked to slowed cognitive ageing, improved memory function, and brain health.

A 2013 assessment found that regular cardiac exercise can help shield your brain from cognitive deterioration, which might otherwise start around age 45. Exercise also increases hormones that support the hippocampus, the brain region responsible for memory and learning.

A 2019 study (in middle-aged men) discovered that a rigorous workout increases the brain protein BNDF, which may enhance your capacity for thought, learning, and decision-making.

Tell someone you're going to the gym so you can ace your test if they ever question why you're not preparing for it.