Best exercises: Here’s how cardio or aerobic training benefits your body and brain

Benefits of cardio exercises: Aerobic training gets your heart pumping and your blood flowing. This form of exercise strengthens the heart muscle, improves blood circulation, and lowers blood pressure (Image: Canva)

Finding an effective way to boost health and fitness, and mental well-being, has been a priority for many. One powerful solution that has stood the test of time when it comes to the best exercises is aerobic training, often referred to as "cardio". During any aerobic activity, you repeatedly move large muscles in your arms, legs, and hips.

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Your breathing regulates how much oxygen gets to your muscles during such exercises, helping you move and burn more calories. From improved cardiovascular health to enhanced mood and mental clarity, aerobic exercise offers a wealth of benefits that can transform your life.

Here are the remarkable advantages of incorporating aerobic training into your routine:

1. Enhanced cardiovascular health: Aerobic training gets your heart pumping and your blood flowing. This form of exercise strengthens the heart muscle, improves blood circulation, and lowers blood pressure. Over time, it reduces the risk of heart disease by decreasing levels of harmful LDL cholesterol and increasing levels of beneficial HDL cholesterol. A stronger heart is better equipped to efficiently pump oxygen and nutrients to the body's tissues, enhancing overall vitality.

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2. Weight management: Aerobic exercises, such as running, swimming, or cycling, are excellent calorie burners. Engaging in regular aerobic training helps you shed excess pounds by increasing your metabolic rate and promoting fat loss. It's an effective tool for achieving and maintaining a healthy body weight, reducing the risk of obesity-related conditions like type 2 diabetes.

3. Improved lung function: Aerobic training challenges the respiratory system, increasing lung capacity and efficiency. With improved lung function, you'll find it easier to breathe during everyday activities and strenuous exercises alike. This can enhance your overall endurance and stamina.

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4. Mood elevation: Aerobic exercise has a remarkable impact on mental well-being. When you engage in activities like brisk walking, jogging, or dancing, your brain releases endorphins, often referred to as "feel-good" hormones. These endorphins help alleviate stress, reduce anxiety, and combat symptoms of depression. Regular aerobic training can boost your mood and provide a natural remedy for mental health challenges.

5. Sharpened cognitive function: Aerobic exercise isn't just beneficial for your body; it's also a boon for your brain. Studies have shown that aerobic training can improve cognitive functions like memory, attention, and problem-solving skills. The increased blood flow and oxygen delivery to the brain during cardio workouts nourish brain cells and promote neuroplasticity, the brain's ability to adapt and grow.

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6. Stress reduction: The hectic pace of modern life can leave us feeling stressed and overwhelmed. Aerobic training offers an effective outlet for releasing pent-up tension. Physical activity helps reduce the production of stress hormones like cortisol while promoting the release of endorphins, which induce relaxation and a sense of well-being. Regular cardio sessions can equip you with stress-coping mechanisms to tackle life's challenges with a calmer perspective.

7. Enhanced sleep quality: Struggling with insomnia or restless nights? Aerobic training can come to your rescue. It has been shown to regulate sleep patterns and improve sleep quality. When you engage in aerobic exercises earlier in the day, your body's internal clock aligns with a natural sleep-wake cycle, making it easier to fall asleep and stay asleep at night.

8. Increased energy levels: Engaging in aerobic training also boosts your energy levels. Regular workouts improve the efficiency of your cardiovascular system, allowing your body to supply more oxygen and nutrients to muscles and tissues. This results in increased vitality and reduced feelings of fatigue throughout the day.