Stay Fit!

Aerobic exercise: What 30 minutes a day can do
 
Need inspiration to start a fitness program? Explore the many benefits of aerobic exercise, from increased energy and improved stamina to disease prevention. 
 
How your body responds to aerobic exercise
 
During aerobic exercise, you repeatedly move large muscles in your arms, legs and hips. You’ll notice your body’s responses quickly.
 
You’ll breathe faster and more deeply. This maximizes the amount of oxygen in your blood. Your heart will beat faster, which increases blood flow to your muscles and back to your lungs. Your small blood vessels (capillaries) will widen to deliver more oxygen to your muscles and carry away waste products, such as carbon dioxide and lactic acid. Your body will even release endorphins, natural painkillers that promote an increased sense of well-being. Plus lower the levels of cortisol (responsible for fat storing!!)
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What aerobic exercise does for your health
 
Regardless of your age, weight or athletic ability, aerobic exercise is good for you. As your body adapts to regular aerobic exercise, you’ll get stronger and more efficient. Consider some of the many ways that aerobic exercise can help you feel better and enjoy life to the fullest. Regular aerobic exercise can:
  • Reduce health risks. Aerobic exercise reduces the risk of many conditions, including obesity, heart disease, high blood pressure, type 2 diabetes, stroke and certain types of cancer. Weight-bearing aerobic exercises, such as walking, reduce the risk of osteoporosis.
  • Keep excess pounds at bay. Combined with a healthy diet, aerobic exercise can help you lose weight — and keep it off. 
  • Ward off viral illnesses. Aerobic exercise activates your immune system. This leaves you less susceptible to minor viral illnesses, such as colds and flu. 
  • Keep your arteries clear. Aerobic exercise increases the concentration of high-density lipoprotein (HDL, or “good”) cholesterol and decreases the concentration of low-density lipoprotein (LDL, or “bad”) cholesterol in your blood. The potential result? Less buildup of plaques in your arteries. 
  • Boost your mood. Aerobic exercise can ease the gloominess of depression and reduce the tension associated with anxiety, as well as promote relaxation. 
  • Increase your stamina. Aerobic exercise may make you tired in the short term. But over the long term, you’ll enjoy increased stamina and reduced fatigue. 
  • Stay active and independent as you get older. Aerobic exercise keeps your muscles strong, which can help you maintain mobility as you get older. Aerobic exercise also keeps your mind sharp. Researchers say that at least 30 minutes of aerobic exercise three days a week can reduce cognitive decline in older adults

 

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