1. Helps regulate blood sugar
Regular physical activity helps regulate insulin levels and lower blood sugar, all while keeping body weight in check. In a study on people with type 2 diabetes, researchers found that any form of movement, either aerobic or anaerobic, may have these effects.
2. Regulates weight
You may have heard that diet and exercise are the building blocks to weight loss. But aerobic exercise alone may hold the power to help you lose weight and keep it off.
In one studyTrusted Source, researchers asked overweight participants to keep their diets the same, but to engage in exercise sessions that would burn either 400 to 600 calories, 5 times a week, for 10 months.
The results showed significant weight loss, between 4.3 and 5.7 percent of their starting weights, for both men and women. Most participants walked or jogged on treadmills for the majority of their exercise sessions. If you don’t have access to a treadmill, try taking a few brisk walks or jogs a day, such as during your lunch break or before dinner.
Depending on your weight and speed, you may need to walk or jog up to 4 miles to burn 400 to 600 calories. Cutting calories in addition to aerobic exercise can reduce the amount of exercise needed to lose the same amount of weight.
3. Improves brain power
Did you know that the brain starts losing tissue after you reach age 30? Scientists have uncovered that aerobic exercise may slow this loss and improve cognitive performance.
To test this theory, 55 older adults submitted magnetic resonance imaging (MRI) scans for evaluation. The participants were then examined to assess their health, including aerobic fitness. The adults who were most fit showed fewer reductions in the frontal, parietal, and temporal areas of the brain. Overall, their brain tissue was more robust.
What does this mean for you? Aerobic exercise does the body and brain good.
4. Aids sleep
If you’re having trouble sleeping at night, try cardiovascular exercise during your waking hours.
A study on individuals with chronic sleep issues revealed that a regular exercise program combined with sleep hygiene education is an effective treatment for insomnia.
Participants engaged in aerobic activity for 16 weeks and then completed questionnaires about their sleep and general mood. The activity group reported better sleep quality and duration, as well as improvements in their daytime wakefulness and vitality.
Exercising too close to bedtime may make it more difficult to sleep, however. Try to finish your workout at least two hours before bedtime.
5. Reduces chronic pain
If you have chronic back pain, cardiovascular exercise — specifically low-impact activities, like swimming or aqua aerobics — may help youTrusted Source get back muscle function and endurance. Exercise can also help you lose weight, which may further reduce chronic back pain.
6. Reduces asthma symptoms
Aerobic exercise can help people with asthma lessen both the frequency and severity of asthma attacks. You should still talk to your doctor before beginning a new exercise routine if you have asthma, however. They may recommend specific activities or precautions to help keep you safe while working out.
7. Helps regulate blood sugar
Regular physical activity helps regulate insulin levels and lower blood sugar, all while keeping body weight in check. In a study on people with type 2 diabetes, researchers found that any form of movement, either aerobic or anaerobic, may have these effects.