Cardio Workout: 9 Amazing Benefits for a Fitter, Longer Life

Cardio Workout: 9 Amazing Benefits for a Fitter, Longer Life

Most people know that doing cardio can help them burn lots of calories, but did you also know that this form of exercise has additional health benefits? Read on to discover all the health benefits of cardio exercises.

In our busy and sedentary lifestyles, it has become more important than ever to incorporate regular exercise. When it comes to physical activity, doing a cardio workout is generally considered to be a highly beneficial form of exercise for most people. Cardio workouts, also known as cardiovascular exercise or aerobic exercise, offer a wide variety of benefits for your overall health and well-being. In addition to the obvious benefits of weight management and improving cardiovascular health, cardio training offers a myriad of benefits!

The science behind the benefits of cardio

Researchers have found that engaging up to 60 minutes of cardio exercise each day is safe and appropriate, especially if your goal is weight loss, according to a 2012 study published in the British Journal of Pharmacology. In another study, it was found that doing 30 minutes of cardio every day can go a long way for your mental health. It helps the brain release endorphins, which not only improve sleep but also improve mood and reduce stress. This, in turn, can help relieve symptoms of depression and anxiety.

Health Shots reached out to Sonia Bakshi, nutritionist and fitness expert at DtF (Dance to Fitness), to find out how doing cardio on a daily basis can improve your overall well-being.

Bakshi says: Exercises that involve deliberate and coordinated physical actions that raise the heart rate over an extended period of time are termed cardio. Your muscles require more blood and oxygen during aerobic or cardio exercise than they do at rest. As a result, your heart and lungs have to work harder, which could make them stronger over time. Not only that, but cardio helps improve your overall health.



Health benefits of cardio training

Here are 9 health benefits of doing cardio workouts every day:

1. Strengthen your immune system

Regular cardio exercises help reduce stress, sleep better, and deliver better blood and oxygen to your cells. These help strengthen the immune system. It can also help reduce the risk of certain chronic diseases and infections. Make sure you give your body time to heal by taking breaks from your regular exercise regimen.




Cardio exercises can help boost your immunity! Image courtesy: Shutterstock

2. Elevate the mood

Cardio workouts stimulate the release of endorphins, a happiness hormone. This feel-good hormone improves mood and reduces stress levels. Additionally, it may also be beneficial for mental health issues such as depression and anxiety.

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3. Weight loss

If you combine cardio with a balanced diet, you will undoubtedly lose weight. Cardio exercises are helpful for burning calories and losing pounds. Engage in activities including jogging, brisk walking, swimming and cycling. You’re less likely to get diabetes, some cancers, and heart disease if you maintain a healthy weight.

4. Increase energy

A consistent cardio workout increases stamina and resistance levels in your body. It allows you to use oxygen more efficiently, delaying fatigue and allowing you to sustain physical activities for a longer duration.

Overcome the lack of energy by doing cardio exercises. Image courtesy of Freepik

5. Protects the brain

Cardio exercise can also help protect the brain. Bakshi says: Cardio promotes the growth of new brain cells and improves blood flow to the brain, improving memory and thinking skills. It also protects your brain from developing Alzheimer’s disease.

6. Healthy joints

Cardio workouts are the best type of workout for people with bad knees because they place less stress on your body. It helps fight osteoporosis and reduces the chances of a hip fracture.

7. Healthy skin

Cardio helps increase blood circulation, which leads to clearer, healthier skin. When blood flows better to your cells, it helps reduce the signs of aging and improves your complexion.

8. Promotes lung health

A cardio workout stimulates the lungs, improving their ability to take in oxygen and distribute it throughout the body. It also reduces the risk of shortness of breath in chronic lung problems such as asthma.

Healthy lungs mean healthy living. Image courtesy: Shutterstock

9. Improve digestion

Bakshi says: The pancreas helps convert the food you eat into energy, which also aids in digestion. Cardio helps improve blood sugar control, reduces stress on the pancreas, and reduces your chances of developing type 2 diabetes. It also helps regulate gut bacteria.

Types of cardio exercises

The main goal of a cardio workout is to challenge and strengthen the heart, lungs and circulatory system. Here are some types of cardio exercises you can do to really get all of these health benefits:

  • Running and jogging
  • Cycling
  • Skipping rope
  • High Intensity Interval Training (HIIT)
  • I swim
  • Aerobic dance classes
  • Go upstairs
  • Brisk walking
  • Elliptical workout
  • Boating

The intensity and duration of cardio exercises can vary depending on your fitness level, goal and preferences. It’s important to choose activities you enjoy as part of your fitness routine!

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