Best Aerobic Exercises and Their Benefits

2 min read

aerobic exercise
Khadija Rahman
A spirited writer who looks at the world with an inquisitive mind. Passionate about many things, she is an active campaigner for women’s rights and wants to change the world, one article at a time.

Many of us decide to adopt a healthier lifestyle around new years. One of the main factors that contribute to our health is working out. But it becomes difficult to decide in which way you should workout.

Today, we are going to focus on aerobics. Aerobics is a type of physical activity that gets your body moving. It works up all the major muscle groups and gets blood pumping throughout the body. You can choose activities based on the intensity! For example, walking is a moderately physical activity. But running is more of a vigorous activity. 

To know whether aerobics is the right step for you or not, it is better to understand the benefits first. You will be able to make an informed decision once you know what aerobic exercises will help you with. 

Healthy weight

This is one of the top reasons that people choose aerobic exercises. It helps burn calories and reach your desired weight. It is recommended that you either get 75 minutes of vigorous activities or 150 minutes of moderate aerobic activity. 

aerobic exercise

Regulate blood sugar

Regular physical activity helps to keep the blood sugar in control. This is one of the reasons why doctors encourage diabetic patients to exercise regularly. Even something as mild as walking daily could be very beneficial. 

High blood pressure

A weak heart is one of the common factors that cause high blood pressure. Your heart has to work harder to pump blood into your body. It can cause strain on arteries. Mild aerobic exercises help strengthen the heart. 

Immune system

Aerobic exercises have proven to be healthy for you. This is because exercise helps strengthen your immune system and reduced the risk of getting viral illnesses. The strengthened immune system also protects you from bacterial infection. 

Cholesterol level

Our body has two types of cholesterol. One is HDL, which is the good type of cholesterol, and the other is LDL, which is the bad type. Good cholesterol helps keep your arteries clean and also aids the heart to function better. The bad cholesterol clogs up the arteries and causes heart attacks, among other problems. Aerobic exercise helps to keep the cholesterol levels under check. 

Best aerobic exercises

The best part about aerobic exercise is that you do not need any type of equipment to do it. Here are some of the best aerobic exercises that you could start with. 

  • Running/Jogging

Running is one of the best aerobic exercises. All you need is a good pair of running shoes and you are good to go. You could go for a run around the block or even start with Running on The Spot. There are plenty of videos that you could help you master the skill. Exercising for about 20 to 30 minutes 3 to 4 times a week would be a good start.

  • Walking

For those who are not keen on working out or have never done it before, walking is the best option. It is suitable for people of all ages. Walking is very easy on the knees and you have the least chances of getting any kind of injury. You can start with about 30 minutes of brisk-walking about 3-5 times a week. 

  • Jumping rope

Not only is jumping rope a great aerobic exercise, but it also helps build hand-foot coordination and agility. Make sure that the jump rope is adjusted to your height. To find the correct rope size, stand in the middle of the rope and extend your arms on the sides. It should extend up to your shoulders, that is the height you should go for. 

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You can do sets of 10 or 20 or even more. Try to do as many sets as you comfortably can for 3 to 5 times a week. Once you can jump ropes without any problem, you could try different tricks that would help you burn more calories. 

Aerobic exercises have many options. There is something for everyone regardless of age. You can also adjust the intensity of the work out based on your comfort. There is no better time than NOW to make the change and start working towards a healthier tomorrow.