Aerobic exercise, also referred to as cardiovascular exercise, is any type of activity that raises your heart and breathing rate for a sustained amount of time, requiring your body to supply more oxygen. Examples include walking, jogging, running, dancing, climbing stairs, and sports like tennis and soccer. Regular exercise forms a cornerstone of healthy living and it offers many benefits for both mental and physical health. Barring any condition that prohibits physical activity, you should aim to make it a regular part of your life.
Physical Health
Aerobic exercise promotes a stronger heart, which helps pump blood more efficiently, improving your blood pressure. It reduces levels of "bad" cholesterol and raises levels of "good" cholesterol. These benefits will reduce your risk of heart disease and stroke. Regular exercise helps your body use insulin more efficiently -- the hormone that regulates blood sugar -- which can prevent the development of type 2 diabetes. According to the National Cancer Institute, dozens of studies have found exercise reduces the risk of several types of cancer, most notably that of the colon and breast. A Finnish study published in a 2009 issue of the "British Journal of Medicine" found a link between exercise and reduced cancer risk. For 17 years, the study followed more than 2,500 middle-aged men and found that men who exercised the most were 50 percent less likely to suffer from any type of cancer. The exact mechanisms through which exercise prevents cancer remains unknown -- but possible benefits include promoting a healthy weight, normalizing hormone production and reducing the amount of time cancer-causing substances remain in the body.
Emotional Health
Psychologists Jasper Smits of Southern Methodist University, and Michael Otto of Boston University reviewed dozens of studies looking at the effects of aerobic exercise on anxiety and depression. Based on their findings -- which they presented at the 2010 conference of the Anxiety Disorder Association of America in Baltimore, Maryland -- they believe more health care providers should recommend exercise as part of a standard course of treatment for these types of disorders. People who exercise regularly report reduced feelings of depression, anxiety, anger and stress. Smits says exercise acts on the neurotransmitters in the brain that influence mood and behavior much in the same way antidepressants do. Just 25 minutes of exercise can initiate these positive changes.
Improved Brain Function
The effects of aerobic exercise on the brain extend beyond emotional well-being. Writing for "Today's Dietitian," registered dietitian Diane Welland, says research showing a positive link between exercise and brain function dates back to the 1930s. A 2004 Harvard Study looked at the effects of exercise on the cognitive function of more than 17,000 women aged 70 to 81 for two years and found that the more a woman exercised, the better her cognitive functioning. Active women suffered at least 20 percent less decline than their sedentary counterparts.
A Mayo Clinic study published in a 2010 issue of the "Archives of Neurology" found participants who regularly took part in moderate aerobic activity reduced their risk of developing mild cognitive impairment by more than 30 percent. The exact reasons why exercise offers these benefits remains unclear -- but possible explanations include its effects on brain cell growth, improved oxygen delivery to the brain and stimulating the production of substances that repair damaged brain tissue.
Exercise Recommendations
While any exercise is better than none, you need to perform a certain amount to reap therapeutic benefits. Ideally, you should aim for at least 30 minutes of activity at five days of the week. Moderately-intense to intense exercise will probably offer the best benefit. To qualify, your level of activity should get the heart and breathing rate elevated beyond what you experience during normal day to day activity.
References
- Mayoclinic.com: Aerobic Exercise: Top 10 Reasons to Get Moving
- Science Daily: Mental Health Providers Should Prescribe Exercise More Often for Depression, Anxiety, Research Suggests
- Today's Dietititan: Think Exercise for Brain Health: Diane Welland, MS, RD: March 2010
- National Cancer Institute: Physical Activity and Cancer
- New York Times:Does Exercise Reduce Your Cancer Risk?
Member Comments