Exercising frequently can help increase your lifespan, improve your energy levels and make you feel better physically and mentally. The benefits of regular cardiovascular activity range from increasing heart health to improving your sex life. Whether you're jogging, skipping rope, playing soccer or sprinting, you are helping to manage your weight and decrease the likelihood of suffering from a chronic disease. Before starting any cardiovascular training program, consult your doctor.
Guidelines
The Centers for Disease Control and Prevention recommend at least two hours and 30 minutes of moderate-intensity aerobic activity, like brisk walking, or one hour and 15 minutes of vigorous aerobic activity, like running or jogging, each week for adults through age 64. If your schedule is too busy to allow for longer workouts, break up cardiovascular training sessions into 10-minute segments. For even greater health benefits, aim for five hours of moderate-intensity aerobic activity each week or two hours and 30 minutes of vigorous aerobic activity.
Fight Off Disease
By exercising consistently, you can prevent osteoporosis; boost your levels of high-density lipoprotein, or "good" cholesterol; decrease your levels of dangerous triglycerides; and manage or prevent high blood pressure. Lowering triglycerides and increasing good cholesterol, in particularly, makes dangerous, clogging plaque less likely to build up in your arteries. Exercise can also help you prevent certain types of cancer and type 2 diabetes.
Weight Management
When you burn calories, you can keep your weight down. Walk during work breaks, take the stairs instead of the elevator or go for a walk instead of driving to locations that are within walking distance. These short exercise sessions accumulate throughout the day, helping you maintain or lose weight.
Improve Sleep
By boosting physical activity, you can fall asleep faster and sleep more deeply. A good night's sleep improves your mood, productivity and concentration, MayoClinic.com notes. Just don't exercise close to bedtime, because your adrenaline might be pumping too much to fall asleep, causing restlessness.
Boost Mood
Exercising can improve your mood by stimulating brain chemicals that help you feel more relaxed and happier. Engaging in physical activity also boosts self-esteem, confidence and might help prevent depression. Go for a run or hit the gym after a stressful day to elevate your mood.
