As Men’s Health Month rolls to a close, this week’s column will focus once again on men’s health, specifically getting and staying fit. Cardiovascular exercise and strength training are two different, but equally important, forms of exercise.
Cardiovascular exercise, also called cardio or aerobics, is exercise that increases your heart rate and makes your lungs work harder than normal. More technically, cardiovascular exercise challenges both your cardiovascular and respiratory systems to increase the heart’s ability to pump blood and the lungs and heart’s ability to move oxygen throughout the body.
Experts recommend 150 minutes per week of cardiovascular exercise. Examples of cardio include running, fast walking, cycling, hiking, swimming, dancing, climbing stairs and playing sports. There are countless ways for you to get your aerobic exercise in. Even going to the park with your kids or grandkids and running around with them can do it.
What does aerobic exercise do for your health?
No matter your age, weight or athletic ability, aerobic activity is good for you. Aerobic activity has many health benefits. As your body adapts to regular aerobic exercise, you’ll get stronger and fitter.
Consider the following ways that aerobic activity can help you feel better and enjoy life to the fullest.
Keep excess pounds at bay
Combined with a healthy diet, aerobic exercise helps you lose weight and keep it off.
Increase your stamina
You may feel tired when you first start regular aerobic exercise. But over the long term, you’ll enjoy increased stamina and reduced fatigue. You can also gain increased heart and lung fitness and bone and muscle strength over time.
Ward off viral illnesses
Aerobic exercise activates your immune system in a good way. This may leave you less susceptible to viral illnesses, such as colds and the flu.
Reduce your health risks
Aerobic exercise reduces the risk of many conditions. These conditions include obesity, heart disease, high blood pressure, type 2 diabetes, stroke and certain types of cancer.
Strengthen your heart
A stronger heart doesn’t need to beat as fast. A stronger heart also pumps blood more efficiently, which improves blood flow to all parts of your body.
Boost your mood
Aerobic exercise may ease the gloominess of depression, reduce the tension associated with anxiety and promote relaxation. It can improve your mental well-being and your self-esteem. It can also improve your sleep.
Stay active
Aerobic exercise keeps your muscles strong, which can help you maintain mobility as you get older. Exercise can also lower the risk of falls and injuries from falls in older adults. And it can improve your quality of life.
Aerobic exercise also keeps your mind sharp. Regular physical activity may help protect memory, reasoning, judgment and thinking skills (cognitive function) in older adults.
Live longer
Studies show that people who participate in regular aerobic exercise live longer than those who don’t exercise regularly. They may also have a lower risk of dying of all causes, such as heart disease and certain cancers.
Men should try to make cardio-based movement a regular part of their routine from a young age. Establishing a routine from a young age will allow you to begin reaping the benefits and continue to feel these benefits throughout your entire life. Your brain and body will thank you.
