aerobic exercise benefits essay

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Exercise: 7 benefits of regular physical activity.

You know exercise is good for you, but do you know how good? From boosting your mood to improving your sex life, find out how exercise can improve your life.

Want to feel better, have more energy and even add years to your life? Just exercise.

The health benefits of regular exercise and physical activity are hard to ignore. Everyone benefits from exercise, no matter their age, sex or physical ability.

Need more convincing to get moving? Check out these seven ways that exercise can lead to a happier, healthier you.

1. Exercise controls weight

Exercise can help prevent excess weight gain or help you keep off lost weight. When you take part in physical activity, you burn calories. The more intense the activity, the more calories you burn.

Regular trips to the gym are great, but don't worry if you can't find a large chunk of time to exercise every day. Any amount of activity is better than none. To gain the benefits of exercise, just get more active throughout your day. For example, take the stairs instead of the elevator or rev up your household chores. Consistency is key.

2. Exercise combats health conditions and diseases

Worried about heart disease? Hoping to prevent high blood pressure? No matter what your current weight is, being active boosts high-density lipoprotein (HDL) cholesterol, the "good" cholesterol, and it decreases unhealthy triglycerides. This one-two punch keeps your blood flowing smoothly, which lowers your risk of heart and blood vessel, called cardiovascular, diseases.

Regular exercise helps prevent or manage many health problems and concerns, including:

• Metabolic syndrome.
• High blood pressure.
• Type 2 diabetes.
• Depression.
• Many types of cancer.

It also can help improve cognitive function and helps lower the risk of death from all causes.

3. Exercise improves mood

Need an emotional lift? Or need to lower stress after a stressful day? A gym session or brisk walk can help. Physical activity stimulates many brain chemicals that may leave you feeling happier, more relaxed and less anxious.

You also may feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem.

4. Exercise boosts energy

Winded by grocery shopping or household chores? Regular physical activity can improve your muscle strength and boost your endurance.

Exercise sends oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently. And when your heart and lung health improve, you have more energy to tackle daily chores.

5. Exercise promotes better sleep

Struggling to snooze? Regular physical activity can help you fall asleep faster, get better sleep and deepen your sleep. Just don't exercise too close to bedtime, or you may be too energized to go to sleep.

6. Exercise puts the spark back into your sex life

Do you feel too tired or too out of shape to enjoy physical intimacy? Regular physical activity can improve energy levels and give you more confidence about your physical appearance, which may boost your sex life.

But there's even more to it than that. Regular physical activity may enhance arousal for women. And men who exercise regularly are less likely to have problems with erectile dysfunction than are men who don't exercise.

7. Exercise can be fun — and social!

Exercise and physical activity can be fun. They give you a chance to unwind, enjoy the outdoors or simply do activities that make you happy. Physical activity also can help you connect with family or friends in a fun social setting.

So take a dance class, hit the hiking trails or join a soccer team. Find a physical activity you enjoy, and just do it. Bored? Try something new, or do something with friends or family.

Exercise to feel better and have fun

Exercise and physical activity are great ways to feel better, boost your health and have fun. For most healthy adults, the U.S. Department of Health and Human Services recommends these exercise guidelines:

Aerobic activity. Get at least 150 minutes of moderate aerobic activity. Or get at least 75 minutes of vigorous aerobic activity a week. You also can get an equal combination of moderate and vigorous activity. Aim to spread out this exercise over a few days or more in a week.

For even more health benefits, the guidelines suggest getting 300 minutes a week or more of moderate aerobic activity. Exercising this much may help with weight loss or keeping off lost weight. But even small amounts of physical activity can be helpful. Being active for short periods of time during the day can add up and have health benefits.

• Strength training. Do strength training exercises for all major muscle groups at least two times a week. One set of each exercise is enough for health and fitness benefits. Use a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions.

Moderate aerobic exercise includes activities such as brisk walking, biking, swimming and mowing the lawn.

Vigorous aerobic exercise includes activities such as running, swimming laps, heavy yardwork and aerobic dancing.

You can do strength training by using weight machines or free weights, your own body weight, heavy bags, or resistance bands. You also can use resistance paddles in the water or do activities such as rock climbing.

If you want to lose weight, keep off lost weight or meet specific fitness goals, you may need to exercise more.

Remember to check with a health care professional before starting a new exercise program, especially if you have any concerns about your fitness or haven't exercised for a long time. Also check with a health care professional if you have chronic health problems, such as heart disease, diabetes or arthritis.

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• AskMayoExpert. Physical activity (adult). Mayo Clinic; 2021.
• Physical Activity Guidelines for Americans. 2nd ed. U.S. Department of Health and Human Services. https://health.gov/our-work/physical-activity/current-guidelines. Accessed June 25, 2021.
• Peterson DM. The benefits and risk of aerobic exercise. https://www.uptodate.com/contents/search. Accessed June 24, 2021.
• Maseroli E, et al. Physical activity and female sexual dysfunction: A lot helps, but not too much. The Journal of Sexual Medicine. 2021; doi:10.1016/j.jsxm.2021.04.004.
• Allen MS. Physical activity as an adjunct treatment for erectile dysfunction. Nature Reviews: Urology. 2019; doi:10.1038/s41585-019-0210-6.
• Tips for starting physical activity. National Institute of Diabetes and Digestive and Kidney Diseases. https://www.niddk.nih.gov/health-information/weight-management/tips-get-active/tips-starting-physical-activity. Accessed June 25, 2021.
• Laskowski ER (expert opinion). Mayo Clinic. June 16, 2021.

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• What Is Aerobic Exercise?
• How Much Aerobic Exercise?
• How to Get Started

Aerobic exercise involves physical activity that increases your breathing and heart rate to fuel your body with oxygen-rich blood. Aerobic exercise helps strengthen your heart muscle, improves your lung function, and increases circulation and healthy blood flow throughout your body.

This article will describe the benefits of aerobic exercise, examples, and how to get started.

sturti / Getty Images

What Is Aerobic Exercise? 

"Aerobic" means “with oxygen,” so aerobic exercise is any physical activity that involves increased amounts of oxygen throughout your body. As you exercise, your muscles require increased oxygen to contract for a prolonged period. 

With aerobic exercise, cells undergo cellular respiration, in which oxygen and other molecules are converted into adenosine triphosphate (ATP), the primary energy source for cells.

Your heart rate will increase to pump more oxygen-carrying blood throughout the body to supply more oxygen to your muscles. Your breathing rate will also increase to bring more oxygen into the body and the bloodstream.

Because aerobic exercise requires increased functioning of your heart and lungs or cardiovascular system, aerobic exercise is often called cardiovascular exercise, or “cardio.”

Aerobic vs. Anaerobic Exercise

Aerobic exercise, or “with oxygen,” requires increased oxygen to supply working muscles over a prolonged period, while anaerobic training , or “without oxygen,” involves short bursts of activity in which muscles are fueled by the breakdown of their energy stores.

Benefits of Cardio 

Cardio, or aerobic exercise, is extremely beneficial for maintaining the healthy functioning of your entire body. Regular cardiovascular exercise can:

• Improve heart function and lower resting heart rate
• Improve lung function
• Improve oxygen supply throughout the body
• Improve circulation
• Decrease high blood pressure ( hypertension )
• Decrease inflammation throughout the body
• Improve mood and energy
• Decrease risk of developing conditions like diabetes , heart disease , and stroke
• Lower your blood sugar
• Lower high cholesterol and triglycerides
• Increase weight loss

Do cardio workouts help lose belly fat?

Aerobic exercise is good for weight loss as it increases your energy expenditure as your heart and lungs have to work harder to supply your exercising muscles with oxygenated blood. This increased workload burns more calories and helps to break down fat tissue, which can help you lose weight, including belly fat.

Calories burned with aerobic exercise will vary based on your weight, individual fitness level, exercise intensity, and duration of physical activity.

Examples of Aerobic Exercise

Aerobic exercises are generally any exercises that get your body moving for a prolonged period, such as:

• Jumping rope
• Stair climbing
• Playing sports

Aerobic Exercises to Do at Home

For many people, exercising at home can be a convenient and effective way to get moving. You essentially have the freedom to work out when you want to. While it has its advantages, there may be distractions and it might be more challenging to stay motivated.

Aerobic exercises you can perform at home include:

• Home video workouts
• HIIT workouts
• Walking, running, or cycling (around your neighborhood)

Aerobic Exercises to Do at a Gym

By joining a gym, you can access a variety of exercise equipment and receive guidance from fitness trainers. However, some drawbacks include membership fees and limited locations and hours.

Aerobic exercises you can do at the gym include:

• Running on the treadmill
• Cycling on a stationary bike
• Climbing steps on a stair machine

Aerobic Exercise Classes

One benefit of working out in a group setting is that it may help increase your motivation. Many people may also find the classes to be fun.

However, like the gym, there are costs to consider. Additionally, there may be less flexibility and a lack of personalization. Nonetheless, there are a variety of classes to choose from.

Cardio or aerobics classes may include:

How Much Aerobic Exercise Should You Do? 

Adults should participate in one of the following physical activity durations each week to promote optimal heart health and lower the risk of developing atherosclerotic cardiovascular disease (ASCVD):

• 150 minutes of moderate-intensity physical activity
• 75 minutes of vigorous-intensity physical activity
• An equivalent combination of moderate and vigorous physical activity

Exercise intensity is grouped into the following categories:

• Light intensity : Walking slowly, cooking, light housework
• Moderate intensity : Brisk walking (2.4-4.0 miles per hour), bicycling (5-9 miles per hour), dancing, active yoga, recreational swimming, gardening, vacuuming, raking leaves
• Vigorous intensity : Jogging, running, hiking, bicycling (more than 10 miles per hour), swimming laps, jumping rope, aerobics, weight lifting, stair climbing, shoveling snow

The "talk test" can be used to measure the intensity of your physical activity. If you are participating in a moderate-intensity activity, you should be able to talk but not sing during the activity. If you are participating in a vigorous-intensity activity, you should not be able to say more than a few words without needing to pause to take a breath.

How to Get Started 

Sedentary individuals should start slowly and gradually increase exercise intensity, duration, and frequency. This allows the heart, lungs, and muscles to acclimate to the change in physical activity. For those new to exercise, aerobic exercise can be divided into 10-minute sessions to help make exercise more doable and achievable. 

Shorter durations of physical activity of 10 minutes or less can be just as beneficial as longer durations greater than 10 minutes, as long as the total duration of exercise throughout the week remains the same. Fifteen 10-minute exercise sessions divided throughout the week, for example, can have similar benefits as five 30-minute sessions.

If you cannot meet these recommendations, it is typically better to participate in some form of exercise rather than no exercise unless your healthcare provider advises you to avoid physical activity for medical concerns.

Risks of Aerobic Exercise

While there are many benefits to aerobic exercise, risks may include musculoskeletal injuries such as sprains, strains, bone fractures, joint pain, muscle cramps, or soreness. Other risks may include arrhythmias , heart attack , rhabdomyolysis , bronchoconstriction , and sudden cardiac death .

Always consult with your healthcare provider before beginning or increasing any exercise program to ensure that your heart, lungs, and blood vessels are healthy enough to support the increased demands of aerobic exercise.

Aerobic exercise requires increased oxygen to supply working muscles, which causes your heart rate and breathing to increase. Aerobic exercise, also called “cardio,” involves physical activity performed over a prolonged period. Aerobic exercise includes walking, hiking, running, dancing, bicycling, and playing sports.

This type of exercise helps to improve your heart and lung function, increase circulation, and decrease elevated levels of blood pressure, cholesterol, and inflammation. When beginning or increasing your aerobic exercise, start slow and gradually increase over time. But, first, make sure your healthcare provider clears you.

Aerobic exercise is important to help maintain optimal heart health and lower the risk of developing inflammatory conditions that affect your entire body. Start off slowly and gradually increase your physical activity intensity, frequency, and duration to allow your body to adapt to the new activity.

National Geographic. Cellular respiration. 

Patel H, Alkhawam H, Madanieh R, Shah N, Kosmas CE, Vittorio TJ. Aerobic vs anaerobic exercise training effects on the cardiovascular system. World J Cardiol . 2017;9(2):134-138. doi:10.4330/wjc.v9.i2.134

Arnett DK, Blumenthal RS, Albert MA, et al. 2019 ACC/AHA Guideline on the primary prevention of cardiovascular disease: a report of the American College of Cardiology/American Heart Association Task Force on Clinical Practice Guidelines . Circulation . 2019;140(11):e596-e646. doi:10.1161/CIR.0000000000000678

Centers for Disease Control and Prevention. Measuring physical activity intensity .

Peterson DM. The benefits and risks of aerobic exercise . UpToDate .

By Kristen Gasnick, PT, DPT Dr. Gasnick, PT, DPT, is a medical writer and physical therapist at Holy Name Medical Center in New Jersey.

Physical Activity Is Good for the Mind and the Body

Health and Well-Being Matter is the monthly blog of the Director of the Office of Disease Prevention and Health Promotion.

Everyone has their own way to “recharge” their sense of well-being — something that makes them feel good physically, emotionally, and spiritually even if they aren’t consciously aware of it. Personally, I know that few things can improve my day as quickly as a walk around the block or even just getting up from my desk and doing some push-ups. A hike through the woods is ideal when I can make it happen. But that’s me. It’s not simply that I enjoy these activities but also that they literally make me feel better and clear my mind.

Mental health and physical health are closely connected. No kidding — what’s good for the body is often good for the mind. Knowing what you can do physically that has this effect for you will change your day and your life.

Physical activity has many well-established mental health benefits. These are published in the Physical Activity Guidelines for Americans and include improved brain health and cognitive function (the ability to think, if you will), a reduced risk of anxiety and depression, and improved sleep and overall quality of life. Although not a cure-all, increasing physical activity directly contributes to improved mental health and better overall health and well-being.

Learning how to routinely manage stress and getting screened for depression are simply good prevention practices. Awareness is especially critical at this time of year when disruptions to healthy habits and choices can be more likely and more jarring. Shorter days and colder temperatures have a way of interrupting routines — as do the holidays, with both their joys and their stresses. When the plentiful sunshine and clear skies of temperate months give way to unpredictable weather, less daylight, and festive gatherings, it may happen unconsciously or seem natural to be distracted from being as physically active. However, that tendency is precisely why it’s so important that we are ever more mindful of our physical and emotional health — and how we can maintain both — during this time of year.

Roughly half of all people in the United States will be diagnosed with a mental health disorder at some point in their lifetime, with anxiety and anxiety disorders being the most common. Major depression, another of the most common mental health disorders, is also a leading cause of disability for middle-aged adults. Compounding all of this, mental health disorders like depression and anxiety can affect people’s ability to take part in health-promoting behaviors, including physical activity. In addition, physical health problems can contribute to mental health problems and make it harder for people to get treatment for mental health disorders.

The COVID-19 pandemic has brought the need to take care of our physical and emotional health to light even more so these past 2 years. Recently, the U.S. Surgeon General highlighted how the pandemic has exacerbated the mental health crisis in youth .

The good news is that even small amounts of physical activity can immediately reduce symptoms of anxiety in adults and older adults. Depression has also shown to be responsive to physical activity. Research suggests that increased physical activity, of any kind, can improve depression symptoms experienced by people across the lifespan. Engaging in regular physical activity has also been shown to reduce the risk of developing depression in children and adults.

Though the seasons and our life circumstances may change, our basic needs do not. Just as we shift from shorts to coats or fresh summer fruits and vegetables to heartier fall food choices, so too must we shift our seasonal approach to how we stay physically active. Some of that is simply adapting to conditions: bundling up for a walk, wearing the appropriate shoes, or playing in the snow with the kids instead of playing soccer in the grass.

Sometimes there’s a bit more creativity involved. Often this means finding ways to simplify activity or make it more accessible. For example, it may not be possible to get to the gym or even take a walk due to weather or any number of reasons. In those instances, other options include adding new types of movement — such as impromptu dance parties at home — or doing a few household chores (yes, it all counts as physical activity).

During the COVID-19 pandemic, I built a makeshift gym in my garage as an alternative to driving back and forth to the gym several miles from home. That has not only saved me time and money but also afforded me the opportunity to get 15 to 45 minutes of muscle-strengthening physical activity in at odd times of the day.

For more ideas on how to get active — on any day — or for help finding the motivation to get started, check out this Move Your Way® video .

The point to remember is that no matter the approach, the Physical Activity Guidelines recommend that adults get at least 150 minutes of moderate-intensity aerobic activity (anything that gets your heart beating faster) each week and at least 2 days per week of muscle-strengthening activity (anything that makes your muscles work harder than usual). Youth need 60 minutes or more of physical activity each day. Preschool-aged children ages 3 to 5 years need to be active throughout the day — with adult caregivers encouraging active play — to enhance growth and development. Striving toward these goals and then continuing to get physical activity, in some shape or form, contributes to better health outcomes both immediately and over the long term.

For youth, sports offer additional avenues to more physical activity and improved mental health. Youth who participate in sports may enjoy psychosocial health benefits beyond the benefits they gain from other forms of leisure-time physical activity. Psychological health benefits include higher levels of perceived competence, confidence, and self-esteem — not to mention the benefits of team building, leadership, and resilience, which are important skills to apply on the field and throughout life. Research has also shown that youth sports participants have a reduced risk of suicide and suicidal thoughts and tendencies. Additionally, team sports participation during adolescence may lead to better mental health outcomes in adulthood (e.g., less anxiety and depression) for people exposed to adverse childhood experiences. In addition to the physical and mental health benefits, sports can be just plain fun.

Physical activity’s implications for significant positive effects on mental health and social well-being are enormous, impacting every facet of life. In fact, because of this national imperative, the presidential executive order that re-established the President’s Council on Sports, Fitness & Nutrition explicitly seeks to “expand national awareness of the importance of mental health as it pertains to physical fitness and nutrition.” While physical activity is not a substitute for mental health treatment when needed and it’s not the answer to certain mental health challenges, it does play a significant role in our emotional and cognitive well-being.

No matter how we choose to be active during the holiday season — or any season — every effort to move counts toward achieving recommended physical activity goals and will have positive impacts on both the mind and the body. Along with preventing diabetes, high blood pressure, obesity, and the additional risks associated with these comorbidities, physical activity’s positive effect on mental health is yet another important reason to be active and Move Your Way .

As for me… I think it’s time for a walk. Happy and healthy holidays, everyone!

Yours in health, Paul

Paul Reed, MD Rear Admiral, U.S. Public Health Service Deputy Assistant Secretary for Health Director, Office of Disease Prevention and Health Promotion

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Beyond Weight Loss: Five Yale Experts on the Benefits of Exercise

Listen to "beyond weight loss: five yale experts on the benefits of exercise".

Most of us know that regular physical activity can strengthen muscles, burn fat, and lower our risk of heart disease. But many advantages of exercise go beyond physical fitness and cardiovascular health, according to Yale School of Medicine experts.

Five Yale Department of Internal Medicine specialists in areas ranging from infectious diseases to allergy and immunology discuss why exercise is key to optimal health.

1. Exercise reverses insulin resistance.

Studies led by Gerald I. Shulman, MD, PhD , George R. Cowgill Professor of Medicine (Endocrinology) and Cellular and Molecular Physiology, Investigator Emeritus of the Howard Hughes Medical Institute, and co-director of the Yale Diabetes Research Center, have demonstrated that exercise can reverse muscle insulin resistance.

“Insulin resistance in skeletal muscle is a major factor in the pathogenesis of type 2 diabetes, fatty liver disease, heart disease, and obesity-associated cancers,” said Shulman, who recommends daily exercise to promote cardiometabolic health. “There is also increasing evidence that insulin resistance may be a contributing factor in the progression of Alzheimer’s disease.”

2. Exercise aids in recovery from infection.

Exercise can reduce the risk of poor outcomes when infections occur, according to Scott Roberts, MD , assistant professor of medicine (infectious diseases). “For many infections, such as influenza, COVID-19, and RSV, comorbidities such as obesity, diabetes, and poor respiratory health are all major contributors to severe disease,” he said. “Exercise can help mitigate these risks and boost the odds of a speedy recovery.”

3. Exercise enhances immunity.

There is evidence that light to moderate aerobic exercise, like walking or jogging, can help the immune system work better, says Elise Liu, MD, PhD , instructor of medicine (rheumatology, allergy and immunology). “People who regularly get this type of exercise get sick less frequently than people who are sedentary,” she said. “This could be because several types of immune cells have been shown to work better shortly after exercise.”

4. Exercise contributes to a healthy gut.

Evidence suggests that exercise leads to a more diverse gut microbiome and an increase in butyrate, a short-chain fatty acid that may prevent disease, according to Avlin Imaeda, MD, PhD , associate professor of medicine (digestive diseases). “Butyrate is one of the key fuels that the cells lining the colon need to grow, divide, and stay healthy, and higher levels of butyrate can reduce the severity of inflammatory bowel disease and the risk of colon cancer, as well as general inflammation,” she said.

5. Exercise improves sleep.

Exercising during the day can help you sleep at night, notes Brienne Miner, MD, MHS , assistant professor of medicine (geriatric medicine). “Exercise is an external cue to your circadian clock, sending a physiologic message that lets your brain and body know when it is time to be awake versus when it is time to sleep,” she said. “A robust and regular circadian clock allows more regular and restorative sleep.”

Regular physical activity also contributes to better physical and mental health, decreasing the risk of developing sleep problems and potentially improving existing sleep problems, Miner said.

The Department of Internal Medicine at Yale School of Medicine is among the nation's premier departments, bringing together an elite cadre of clinicians, investigators, educators, and staff in one of the world's top medical schools. To learn more, visit Internal Medicine.

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Featured in this article

• Avlin Imaeda, MD, PhD Associate Professor of Medicine (Digestive Diseases); Medical Director, North Haven Endoscopy Center
• Elise Liu, MD, PhD Instructor of Medicine
• Brienne Miner, MD, MHS Assistant Professor; Vice Chief for Diversity, Equity, and Inclusion, Internal Medicine; Member, Research Career Development Committee; Early Career Faculty Working Group, Claude D. Pepper Older Americans Independence Center; Junior Faculty Liaison, Research Committee
• Scott Roberts, MD Assistant Professor; Associate Medical Director, Infection Prevention
• Gerald I Shulman, MD, PhD, MACP, MACE, FRCP George R. Cowgill Professor of Medicine (Endocrinology) and Professor of Cellular And Molecular Physiology; Co-Director, Yale Diabetes Research Center, Internal Medicine; Director, Internal Medicine

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Benefits Of Aerobics

1. introduction.

Aerobics is a form of physical exercise that combines rhythmic aerobic exercise with stretching and strength training routines with the goal of improving all elements of fitness (flexibility, muscular strength, and cardiovascular fitness). It is usually performed to music and may be practiced in a group setting led by an instructor (fitness professional), although it can be done solo and without musical accompaniment. With the goal of preventing illness and promoting physical fitness, practitioners perform various routines comprising a number of different dance-like exercises. Formal aerobics classes are divided into different levels of intensity and complexity. Aerobics is beneficial and important for a plethora of reasons. By participating in aerobics regularly, one can elevate their mood and spirit. It reduces stress and increases energy levels as well. Also, by engaging in it regularly, one can improve their muscle tone which is pivotal for averting injuries as we age. Aerobics improves muscle tone. It can also increase one's lean body mass. This is important because muscle tissue is more metabolically active; thus, those with a higher percentage of lean body mass will burn more calories at rest. But certainly, the most important benefit of aerobic exercise is that it is the single most effective tool to improve cardiovascular fitness. High-impact aerobic activities, such as squash, tennis, or step aerobics, can be very effective at building bone density, compared to low-impact activities such as swimming and cycling. This is important to note because while all types of exercise are beneficial for maintaining a healthy weight, the loss of bone density as we age can predispose us to osteoporosis.

1.1. Definition of Aerobics

Aerobics, which literally means "with oxygen", is a type of exercise that overloads the heart and lungs, and causes them to work harder than at rest. The goal of aerobic exercise is to increase cardiovascular endurance. Examples of aerobic exercise include walking, running, swimming, dancing, and bicycling. Aerobic exercise uses large muscle groups in rhythmic and continuous motions. The aerobic exercises are typically done for extended periods of time. Because of the duration of time required to do the exercise, it is not done at high intensity. Aerobic exercise is very effective at improving cardiovascular health. High impact exercise, such as soccer, can be healthful but it may cause a greater risk for injuries such as sprains and fractures. Injuries can result in individuals avoiding exercise altogether. Low impact aerobic exercise avoids these risks and can improve muscular endurance. Aerobic exercise is an activity that can be sustained for a long period of time and can continually improve an individual's level of fitness.

1.2. Importance of Aerobics

Regular aerobic exercise has brought about significant effective and lasting changes in the body's health status. The benefits of aerobic exercise are mentioned throughout this paper, but important and lasting changes deserve some special consideration. Such changes include a lowering of the resting blood pressure and an increase in the level of maximum oxygen uptake. Using the data reported in this paper, it is possible to provide an estimate of the magnitude of these changes using the average values of men aged 47 to 70 years before commencing a program of regular aerobic exercise. Since no published data are available on the magnitude of change in resting blood pressure in older men resulting from aerobic training, a similar estimate is provided in Table 1 indicating the change to be expected if the training program is maintained for many months. Data from a study on young men, cited in reference 25, were used to provide a conservative estimate of a 12 mmHg decrease in resting systolic blood pressure.

2. Physical Benefits

Aerobics is an exercise that involves rhythmic activity done for a minimum of 15 to 20 minutes. This type of exercise requires large amounts of oxygen and is believed to benefit the body in several ways. Activities such as walking, biking, and step aerobics are some of the exercises that fit into the aerobics category. When you take part in regular aerobics exercises, there are several benefits that you will achieve. Aerobics exercises are the form of exercises that are done in longer repetitions and don't involve heavy and longer-lasting effort. Activities such as sprinting and weightlifting are not considered aerobics exercises because they require high effort in shorter repetitions. One of the primary benefits that individuals gain from doing regular aerobics exercise is improved cardiovascular health. This is because the word "aerobic" translates to "with oxygen," and cardiovascular exercises improve the efficiency at which the body uses oxygen. When you perform cardiovascular exercises, your breathing and heart rate will increase in order for oxygen to be redirected to your muscles. Over time, with regular effort, the most beneficial thing that will result is a lower heart rate. Because the heart is a muscle, when a low effort exercise is being done on a regular basis, the heart will become stronger and require less effort to pump blood. When the heart is working less to pump blood, there is less pressure in the arteries, which results in more healthy and normal blood pressure. This will help to prevent several harmful diseases such as hypertension, stroke, and heart attack. Aerobics-related cardiovascular exercises can also benefit individuals who are already suffering from heart disease, and those at high risk for heart disease can prevent it from happening.

2.1. Improved Cardiovascular Health

The heart is a muscle. Therefore, working it makes it stronger. A stronger heart can pump more blood with less effort. Suppose during a walk, you come across a big hill. If your heart is not strong, you will have a lot of trouble. But if your heart is strong, you will be able to climb that hill with little effort, and your body will feel better too. The more efficient your heart, the more energy you will have throughout the day. Subsequently, this means that most daily activities will be easier to do because your heart is more efficient. People who have more efficient hearts are more likely to be able to participate in physical activities on a regular basis, maintaining a healthier heart in the long run. High intensity aerobics are not the best way to improve a very inefficient heart. Aerobics has also been proven to help lower high blood pressure. Over time, regular aerobic exercise can help decrease your blood pressure. Exercise helps to reduce the force on your artery walls, and as your blood volume decreases, so will your blood pressure. The weight reduction that accompanies exercise can also cause a decrease in blood pressure. High blood pressure can lead to other serious health conditions. Since it can cause the heart to work harder, it can lead to overdevelopment of the heart. Reduced blood flow can create a risk of stroke and also result in kidney failure. Therefore, a healthy heart is an essential part of a long, healthy life, and aerobic exercise has shown to be a great way to attain that.

2.2. Weight Management

Aerobic activity is one of the major keys to successful weight loss and weight maintenance. The more you exercise, the more body fat and calories you will burn, which will in turn help you to manage and maintain your weight. Aerobic activity burns fat, and the key to losing weight is to burn more calories than what you consume. When you commit to a program of aerobic exercise, it is necessary to attempt to exercise in your "target heart rate zone." This zone is the intensity level where your body is burning fat for fuel. Usually, it requires 20-30 minutes of aerobic activity, and it is the most effective way to burn body fat and calories. Over time, as you work at it, you will notice the progression in your body as your body burns fat more efficiently when doing aerobic activity. The misconception that people usually have is that in order to burn fat, it must be done at low intensity. This is not true because natural fat burning primarily occurs when the muscle is working aerobically and can continue for a period of time after the exercise is completed. Aerobic exercise combined with resistance training and an appropriate diet will do wonders for increasing your metabolic rate, which will assist in the burning process of calories and help in effective weight management.

2.3. Increased Endurance

2.3.1. What is endurance? It's defined as the body's ability to perform continuous vigorous work. Endurance is also synonymous with stamina! It allows you to keep going over a long period of time. Endurance needs us to carry out the aerobic activity for an extended period of time. This is easy to figure out. If you can continue the activity without getting tired quickly then you have good endurance in that activity. If you get out of breath and feel very tired after a short period of the said activity then your endurance is not very good compared to the person who can continue the activity for a long time. 2.3.2. How can aerobics help to improve my endurance? Aerobics is a form of exercise which is essentially continuous and can be performed for a long duration. There are many aerobics activities such as weight for 20 minutes etc. Aerobics is a type of exercise in which the predominant method of ATP production relies on oxygen, from the Kreb cycle and the electron transfer chain. Therefore, when your body has adapted to aerobics exercise regularly, your heart and lungs become more efficient at delivering oxygen around the body (cardiovascular fitness has improved) and the muscle cells become more efficient at using the oxygen delivered to them to produce energy. This is actually the improvements in cardiovascular fitness and muscular fitness, but as both of these improve, the ability to perform the aerobics exercise also increases. Hence, it can be said that the improvements in cardiovascular fitness and muscular fitness are cause and effect to improved capacity on aerobics exercise. So any aerobic activity can improve endurance as long as it is done regularly. 2.3.3. Creating an endurance program When you were applying overload to improve cardiovascular fitness, you applied said overload to F.I.T.T and created a program. The program must change the exercise to a level that is longer and more rigorous than it is used to, and gradually increasing the intensity. This is also applied to improving endurance as the method of overload is still making the muscle of the heart and the working muscles more efficient at using oxygen to produce energy. So the aerobic exercise can just be added onto the F.I.T.T plan from the current cardiovascular program. For example, if a 40-minute jog is part of a cardiovascular program, this same jog is now than used as part of an endurance program with the aim of making it need the same level of physical effort, but a time duration that is longer than 40 minutes.

3. Mental Benefits

Aerobics can be an effective way to combat stress. Aerobic physical activity is the repetitive movement of large muscle groups to raise your heart rate, such as swimming, running or dancing. For general health, adults should do at least 150 minutes of moderate aerobic activity a week in bouts of 10 minutes or more and at least 75 minutes of vigorous aerobic activity a week. Maintaining a regular regimen provides your body with consistent exercise, and since it is not always possible to prevent stressful situations, exercise may be used as a buffer. When stress is not reduced through coping strategies (such as exercise), the result is chronic stress. Cortisol, known as the "stress hormone," is produced by the adrenal glands in response to signals from the hypothalamus and pituitary gland, as well as by direct activation of the adrenocortex by low blood glucose. During aerobic exercise, plasma levels of cortisol are reduced. Regular activity provides protection from the effects of stress. In addition, people with high fitness levels report lower levels of perceived stress. In other words, they do not sweat the small stuff. Aerobics has been shown to provide an overall sense of well-being. Research has shown that aerobic activity has a positive effect on people suffering from clinical depression. When patients were exposed to aerobic activity, there was a significant improvement in their mood, over those whose treatment was in the form of drugs or behavioral therapy. This is due to the reality that mood and emotions are simply the way that we feel, and feelings are the cognitive interpretation of our physiological states. High-intensity aerobic activity has been shown to cause an increase in beta-endorphin, a neurotransmitter in the brain believed to be linked with mood. The desired level of intensity is said to be between 60% - 85% of maximum heart rate, which translates to a rapid run or a challenging swim. This would cause more energy and vigor and possibly a change in mood. Depression sufferers may not immediately experience the mood elevation from aerobic activity. This is due to the severity of their depression, the duration of the activity, and the level of competency the activity is performed at. As they become more proficient with exercise, it is likely that their mood will increase. High-intensity aerobic activity should be maintained for at least 30 minutes at a self-selected pace. This would provide a total of 60 minutes of exercise. The general theory of depression is an unfavorable imbalance between positive and negative thoughts. Coherence to activity is very important at this stage, as depressed people often think they are not competent and become self-deprecating. If an activity can be performed and it is perceived as being a success, this can only serve as a positive factor. After this has been achieved, it can be theorized that an attempt of change in identity will occur. The depression sufferer no longer accepts the depressed self but sees activity as a way to a healthier self. It is also a way to avoid negative thoughts and build upon a new and more constructive self-mentality.

3.1. Stress Reduction

Aerobic exercise reduces levels of cortisol, the body's stress hormone. It also stimulates the production of endorphins, the body's natural painkillers and mood elevators. Endorphins are responsible for the "runner's high" and for feelings of relaxation and optimism. Today, it is common knowledge that sustained stress and elevated levels of cortisol are detrimental to both mental and physical health. Prolonged elevations of cortisol can lead to such problems as weakened immune function, increased fat storage, and high blood pressure. These in turn can result in chronic conditions such as obesity, immune disorders, and hypertension. Also, the American Heart Association has cited some evidence that shows that aerobic exercise may reduce the risk of stroke in certain individuals. High cortisol levels are also suspected in contributing to the acceleration of atherosclerosis. Since endorphins have been cited as the cause of an improved immune system, aerobic exercise is the most effective type of exercise for improving the immune system.

3.2. Enhanced Mood

There are a number of theories as to why aerobic activity is beneficial for mood. Most revolve around the idea that aerobic activity can increase levels of endorphins in the brain. Endorphins are natural mood lifters and can keep stress and depression at bay. It might also be that aerobic activity can reduce levels of the stress hormone cortisol, cancelling its effects. Personally, participants often report that regular aerobic exercise enhances their mood. After a while it becomes an antidepressant and eventually an euphoriant. This is due to the fact that the nucleus accumbens, a key pleasurable area of the brain, becomes more active with aerobic exercise and it is this increased activity that leaves people feeling relaxed and euphoric. Aerobic exercise has so far shown to be of most benefit to those who are not already aerobically fit. In one study which compared the effects of aerobic and anaerobic exercise on mood, the group participating in aerobic activity demonstrated a significant increase in mood, 15 minutes post exercise and this mood benefit was still apparent 30 minutes post exercise. On the contrary, the anaerobic group demonstrated decreased mood both 15 and 30 minutes post exercise. A meta-analytic review also supports that aerobic exercise has a large antidepressant effect on people with mood disturbances. Finally, research has shown that maintaining regular aerobic exercise can prevent the reappearance of clinical depression.

3.3. Improved Cognitive Function

Cognitive function refers to brain activity such as memory, reasoning, attention, and language. Aerobic physical activities can have a significant positive impact on cognitive function and a person's overall mental capacity. The benefits of aerobics on general cognitive function have important implications for learning, academic performance, and cognitive change with age. First, the age-old question of whether exercise strengthens the mind as well as the body is answered with a resolute yes. Research into the effects of exercise on cognitive function has unequivocally demonstrated that regular participation in aerobic activities has been associated with increased cognitive abilities, linked to measurable changes in brain function. Of these studies, a large number have targeted the elderly as it is here where cognitive function most notably declines. Aerobic forms of exercise can have a multifaceted impact on the brain. This includes biologically, psychologically, and environmentally. Due to the impact of exercise on the body and immune system, responses to exercise have the potential to reduce or reverse brain atrophy in elderly persons. Other discoveries have found that exercise can act protectively with regards to neurological disorders such as dementia. Psychological mechanisms provide an immediate but short-term effect on cognitive function through endorphin release, reduced stress, and sleep improvement following exercise.

4. Social Benefits

This exercise of aerobic has proved to be an excellent way to relieve stress, and has therefore gained in the popularity. Exercise helps people cope with stress in a number of ways - it releases endorphins, which help reduce stress, it relaxes tense muscles that become tense during stress, it can serve as a distraction from your worries, and it can lead to a more optimistic approach to life. Aerobic exercise and dance activity have provided an opportunity and a setting for people to be with others in a positive and uplifting manner. This interaction has resulted in friendships being formed, support for various life events, and has even increased awareness and sensitivity to those in need. Social interaction can lead to increased feelings of self-worth and a more positive attitude on life. Participants of aerobic activities are often motivated by the fact that doing an activity with someone else serves as a support system or a type of built-in incentive program. People are motivated by nature when others will notice their actions or changes. This, in turn, can lead to reinforcement and behavior change if the motivation increases the chances of a particular behavior. Many sedentary individuals have developed a newfound dedication to exercise through extensive, moderate, and vigorous intensity aerobic activity methods. This could also be attributed to the fact that in aerobic activities you are often in a social setting and that there tends to be a strong utilization of music. The music included in aerobic activity has been motivating in and of itself, as people begin to become more and more upbeat tempo, often they find it harder to sit and not do the activity. On another note, research shows that people tend to adhere better to exercise when it is in a group setting as opposed to individual exercise. This most likely stems from the fact that people often enjoy activities more when others are present, the fact that there is a schedule and obligation to do the activity at a specific time, and that they may get some feedback from others on the progress of their workout. High adherence to exercise on a consistent basis is a good marker for health.

4.1. Opportunity for Social Interaction

This benefit refers to the idea that exercise can be a social experience. Exercise provides an opportunity for social interaction that is not always available in other aspects of life. Aerobics are conducted in groups, this is known as "aerobics classes". The presence of other people provides enough social stimulus that makes some people excited about doing exercise. The presence of people provides more motivation as compared to exercising alone. Because of the group exercise, this will create a social environment in which some people can have fun and build friendships. Usually, an aerobics class will assign an instructor to lead the session. In this case, people will get a chance to interact and follow up with the instructor if there is something that they don't understand. This has a direct impact on the social interaction in a group where an individual gets to ask the other group members about the steps in the aerobics, and this leads to a better understanding of what needs to be done in the exercise. Usually, these interactions will lead to people arranging to meet up again for the next session and eventually will create a friendly and social group solely for the purpose of exercising together. This interaction is hard to achieve if people are exercising alone in their own home. Overall, social interaction has a huge impact on the psychological health of a person. This is because communication with others is a basic human need and is a key component in establishing a healthy lifestyle. Failure to satisfy this need produces loneliness and suboptimal health. Studies have shown that social interaction has a direct correlation with the health of an individual and is a powerful factor in determining the health of the elderly. Increased interaction with others is linked to enhanced physical health in a number of ways, such as higher activity levels, taking part in outdoor activities, and faster recovery time because there is encouragement from friends. Essentially, social interaction contributes to the enhancement of a person's exercise adherence. This shows that social interaction is needed so that an individual can improve their health in a fun and stimulating way. Aerobics can provide the healthy environment needed for social interaction to improve the health and well-being of individuals of any age.

4.2. Motivation and Accountability

With respect to motivation, people will often push themselves to go to an activity class when they know that someone else is going to be there. It is much easier to make an excuse to not go to the gym if no one is expecting you to be at a particular place later. A person is less likely to "bail" on an exercise commitment if he/she knows that there is someone else who will notice. Signing up for a class or going to the gym with a friend can provide an opportunity for social interaction, without detracting from the focus of the workout. Especially in today's fast-paced world, the increased scheduling commitments of individuals have led to greater difficulty in forming a routine and sticking to it. People with irregular work hours or those taking evening classes can find that scheduling regular physical activity can be a great challenge. Though it may sound overly simplistic, knowing when and where other individuals are expecting you to join them for a certain activity can provide a powerful incentive to actually show up. An "appointment" to meet a friend for a workout is not something that can be taken lightly, and people will often make a greater effort to be punctual and prepared if they know that someone else is depending on them. This is especially true for those who are exercising after a long day at work or school, as the transition into more comfortable clothing can make the idea of staying home and "vegging out" on the couch all too tempting. Once the bother of actually getting to a workout location has been overcome, the energizing effects of the activity will generally become apparent and the participant will finish the workout feeling that it was worth the effort. Oftentimes, scheduling regular exercise with others can help to form a ritual or routine during the week. Over time, the development of a habit will lead to less internal debate about whether or not to exercise, and the individual will be more likely to maintain this pattern due to the string of positive experiences that have been associated with it.

4.3. Sense of Belonging

One of the main factors that has for some time attracted research in regards to group exercise and the link to health is the whole area of a sense of belonging. Over the past few years, there has been increasing evidence to suggest the position of sense of belonging as a determinant for successful exercise adherence. When an individual feels they are part of a group or team, they are more likely to continue exercising. Aerobics is a group exercise that focuses on individual body conditioning, with a qualified instructor, component of fun and music. Raymond and Gortner (1996) explain an experiment they conducted investigating group cohesion and exercise in older adults. They found that exercise adherence for the group who participated in group exercise was significantly higher than the control group and this positive result lasted for a further six weeks post-experiment. This showed group exercise with its social nature and the duplexer's focus on team building was effective in increasing exercise adherence. Spink (1990) and Spink, Carron, and Cudd (1993) distinguish between individual attraction to a group, which is described as the attitude of the individual to exercising with others and in a group situation, and cohesion defined as the total of forces, which act on each member of the group to stick together. It is this stickability that is crucial for exercise adherence and is what separates aerobics and individual conditioning with some social support from say an individual who plays a game of tennis with friends. With the aforementioned game of tennis, the individual will feel some support from exercising with others but once it is finished the forces acting on them to stick with exercise have ceased and it is likely to be some time before they play again. In the case of the tennis player's participation in a team match would have a similar effect to group exercise and would increase the likelihood of continuing exercise after the match has finished. This is the situation for older adults participating in the NSW lawn tennis association senior inter-club competition.

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Center For Fitness and Wellness

The importance of aerobic activity,  by: sam kurth.

Aerobic exercise is an important aspect of living a healthy lifestyle. Running, biking, swimming, and even walking can provide people with a host of health benefits that can last their entire lives. Consistent aerobic exercise not only improves cardiovascular health and performance, but can help build stronger bones, improve your sleep, and even extend your life.  Older individuals stand to reap the most health benefits from aerobic exercise. As people age it is common for them to experience chronic lifestyle ailments which can severely limit their ability to live an active lifestyle. Poor heart health can make it difficult to do daily activities and chores, and weak bones can make once enjoyable things like going for a walk in the park potentially dangerous. While conditions such as cardiovascular disease, bone loss, and heart attacks are terrible problems facing older adults, these can all be mitigated through regular exercise.

Regular aerobic exercise at a moderate intensity will, over time, lower both heart rate and blood pressure. Having a high blood pressure is linked to cardiovascular disease, and is a very common ailment in the United States. Many people are prescribed hypertension medication to control their blood pressure, but exercise can be a free and just as effective remedy. In addition, regular exercise can dramatically lower one’s risk for having a heart attack (Leon, 2005). Heart attacks are often sudden and potentially lethal, and pose a serious risk to older individuals.

In addition to these heart-healthy effects, high aerobic exercise can increase bone density. One study found that high intensity aerobic exercise in postmenopausal women ages 50 to 73 increased bone density in the hip by 2.2% over a 12 month period (Welsh & Rutherford, 1996). Postmenopausal women are particularly vulnerable to dramatic bone loss which can hinder everyday living, and turn once relaxing activities into potentially dangerous tasks. This study only found this change if high impact exercises were used, such as stepping and jumping, though.

Insomnia is another condition which hinders the lives of millions of people, and it too can be mitigated through exercise. Insomnia comes in many forms, but is generally characterized by reduced amounts of sleep, and worse quality sleep that is often interrupted by bouts wakefulness. Insomnia is often difficult to treat, with sleeping medications being costly and often causing dependence.

However, one study done in the Sleep Medicine journal found that for insomniac adults age 55 and older, engaging in exercise not only improved sleep quality and length, but improved daytime functioning and reduced depressive symptoms (Reid et. al. 2010). Similar improvements in sleep have been found across all age ranges, including college students. This is yet another example of how leading a healthy lifestyle can help treat chronic health problems.

The final and most compelling reason to do aerobic exercise regularly is because it can make people live longer. By lowering the risks of having heart disease and heart attacks, and allowing people to live more active lifestyles, regular exercise can actually extend people’s life expectancy. Meeting basic exercise guidelines can increase an individual’s life expectancy by several years (Gremeaux et. al. 2012).

Aerobic activity is by far one of the best ways to live a longer, healthier life. Risks for chronic lifestyle diseases like hypertension and cardiovascular disease are dramatically cut down by 30 minutes of moderate intensity exercise (just walking) on most days of the week. In addition the likelihood of suffering a heart attack decreases drastically, bone density can reach healthier levels, and even sleep can benefit. Decades of research and mountains have science have proven that regularly exercise can improve essentially every aspect of your life, including its length. The price of living a longer, healthier, happier life is just 150 minutes of movement per week, so put on some sneakers and hit the pavement today.

Gremeaux, V., Gayda, M., Lepers, R., Sosner, P., Juneau, M., & Nigam, A. (2012). Exercise and longevity. Maturitas, 73(4), 312-317. doi:10.1016/j.maturitas.2012.09.012

Leon, A. S. (2005). Cardiac Rehabilitation and Secondary Prevention of Coronary Heart Disease: An American Heart Association Scientific Statement From the Council on Clinical Cardiology (Subcommittee on Exercise, Cardiac Rehabilitation, and Prevention) and the Council on Nutrition, Physical Activity, and Metabolism (Subcommittee on Physical Activity), in Collaboration With the American Association of Cardiovascular and Pulmonary Rehabilitation. Circulation, 111(3), 369-376. doi:10.1161/01.cir.0000151788.08740.5c

Reid, K. J., Baron, K. G., Lu, B., Naylor, E., Wolfe, L., & Zee, P. C. (2010). Aerobic exercise improves self-reported sleep and quality of life in older adults with insomnia. Sleep Medicine, 11(9), 934-940. doi:10.1016/j.sleep.2010.04.014 Reid, K. J., Baron, K. G., Lu, B., Naylor, E., Wolfe, L., & Zee, P. C. (2010). Aerobic exercise improves self-reported sleep and quality of life in older adults with insomnia. Sleep Medicine, 11(9), 934-940. doi:10.1016/j.sleep.2010.04.014

Welsh, L., & Rutherford, O. M. (1996). Hip bone mineral density is improved by high-impact aerobic exercise in postmenopausal women and men over 50 years. European Journal of Applied Physiology, 74(6), 511-517. doi:10.1007/s004210050108

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Physical Exercises and Their Health Benefits Essay

Exercises that include physical activities are very essential to both body and mental health of human beings. In fact this is one of the areas where many studies have been conducted by scholars from different parts of the world to show that exercise is essential to all people regardless of their age, sex and occupation. Healthcare givers also recommend that patients with chronic sicknesses should do some workouts to facilitate their healing. According to the recent studies on the importance of exercise to human beings, it is evident that people have begun to realize the need for doing exercise. In fact people from different parts of the world participate in various exercises and other physical activity in order to keep fit and remain healthy. This paper highlights some of the major importance of workouts to our bodies and why people should do exercises.

One of the major benefits of exercise is that it helps in maintaining a healthy body weight. Cases of people being overweight are common in the modern society due to people shying away from physical activities and desire for junk food. Change of lifestyles has made many people to be overweight and this comes with health complications. Participating in physical activity burns calories and this promotes weight loss. Exercises also help in maintaining weight loss among those working on how to lose some of their body weight.

Exercise makes an individual stronger and boosts the body energy. Some people are very weak to an extent that they are heavily fatigued by simple duties such as doing shopping or doing basic domestic chores. Regular exercise improves bone and muscle strength and give gives the body endurance to tiring activities. When you participate in regular workouts, oxygen and other necessary nutrients are delivered to the lungs, heart and other vital body organs to ensure that they are functioning well. Consequently, a person is able to do simple routine tasks without getting easily exhausted.

Exercise also improves moods and looks. Studies show that people who do not participate in any physical activities and workouts are mostly in bad moods and gloomy. Ordinarily, people get involved in some activities that may lower their moods and exercise helps in improving moods and maintain the charming appearance. Simple workouts stimulate the brain to release some chemicals that make an individual feel happy and relaxed. This also improves the facial looks therefore raising self-esteem and confidence. For those who want to keep fit and maintain certain body looks such as models, sports people and celebrities, exercise helps in achieving the desired physical body appearances.

Exercise is also believed to promote good sleeping habits. Sometimes it becomes difficult to fall asleep or to remain asleep especially after a busy day. Regular exercise can help in promoting better sleep and ensure that it is a continuous one. To the married people, sex life is important and cannot be taken for granted. However, this has become a major challenge to the modern couples because many people retire to their beds feeling too tired to participate in physical intimacy. Exercise makes helps in maintaining a positive sex life and it promotes arousal for both women and men. Studies show that regular physical activity helps men to overcome erectile dysfunction making sex life more enjoyable.

Exercise is also paramount for maintaining better health. Regular workouts improve the immune system and this reduces the chances of getting sick. However, it is worth noting that over exercising can destroy the body immune system. Additionally, regular exercise reduces stress thereby contributing to a healthy living. Regular workouts take the body and mind from the stressing activities and this relieves the body the weight of the stress. The energy used in handling stress is therefore used for other productive processes of the body. Some people suffer from poor digestion and metabolism especially the elderly ones. Exercise helps in ensuring that digestion and absorption of food in the body take place as well. Workouts also increase the rate of metabolisms and the end result is good health. For those doing trainings such as weight lifting and muscle builders, workouts promotes muscle buildup and helps in changing the body shape to the desired body shape. Regular exercise also improves the body stamina and enhances flexibility and stability. Workouts stretch the body and ensure a good posture. This is vital for body stability and it also prevents early body aging. It also reduces the chances of getting easily injured when doing routine duties.

Generally, it is evident that exercise is good for both our mental and body health. It is also worth noting that exercise is enjoyable and can be used to bring people close to their friends. Physical activity is fun and it gives people an opportunity to participate in things that make them happy. Participating in a dance class or soccer club is very enjoyable and makes you to feel relaxed. However it is important for the people with special health conditions to ensure that they have consulted their healthcare for advice on the best workouts to avoid more harm to their body.

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The essential role of exercise in the management of type 2 diabetes

John p. kirwan.

Department of Pathobiology, Lerner Research Institute, Cleveland Clinic; Department of Physiology and Biophysics, Case Western Reserve University; Metabolic Translational Research Center, Endocrinology & Metabolism Institute, Cleveland Clinic, Cleveland, OH

JESSICA SACKS

Department of Pathobiology, Lerner Research Institute, Cleveland Clinic, Department of Physiology and Biophysics, Case Western Reserve University, Cleveland, OH

STEPHAN NIEUWOUDT

Department of Pathobiology, Lerner Research Institute, Cleveland Clinic; Department of Physiology and Biophysics, Case Western Reserve University, Cleveland, OH

Exercise is typically one of the first management strategies advised for patients newly diagnosed with type 2 diabetes. Together with diet and behavior modification, exercise is an essential component of all diabetes and obesity prevention and lifestyle intervention programs. Exercise training, whether aerobic or resistance training or a combination, facilitates improved glucose regulation. High-intensity interval training is also effective and has the added benefit of being very time-efficient. While the efficacy, scalability, and affordability of exercise for the prevention and management of type 2 diabetes are well established, sustainability of exercise recommendations for patients remains elusive.

Type 2 diabetes has emerged as a major public health and economic burden of the 21st century. Recent statistics from the Centers for Disease Control and Prevention suggest that diabetes affects 29.1 million people in the United States, 1 and the International Diabetes Federation estimates diabetes effects 366 million people worldwide. 2

As these shocking numbers continue to increase, the cost of caring for patients with diabetes is placing enormous strain on the economies of the US and other countries. In order to manage and treat a disease on the scale of diabetes, the approaches need to be efficacious, sustainable, scalable, and affordable.

Of all the treatment options available, including multiple new medications and bariatric surgery (for patients who meet the criteria, discussed elsewhere in this supplement), 3 – 5 exercise as part of a lifestyle approach 6 is a strategy that meets the majority of these criteria.

The health benefits of exercise have a long and storied history. Hippocrates, the father of scientific medicine, was the first physician on record to recognize the value of exercise for a patient with “consumption.” 7 Today, exercise is recommended as one of the first management strategies for patients newly diagnosed with type 2 diabetes and, together with diet and behavior modification, is a central component of all type 2 diabetes and obesity prevention programs.

The evidence base for the efficacy, scalability, and affordability of exercise includes multiple large randomized controlled trials; and these data were used to create the recently updated exercise guidelines for the prevention and treatment of type 2 diabetes, published by the American Diabetes Association (ADA), American College of Sports Medicine (ACSM), and other national organizations. 8 – 10

Herein, we highlight the literature surrounding the metabolic effects and clinical outcomes in patients with type 2 diabetes following exercise intervention, and point to future directions for translational research in the field of exercise and diabetes.

It is known that adults who maintain a physically active lifestyle can reduce their risk of developing impaired glucose tolerance, insulin resistance, and type 2 diabetes. 8 It has also been established that low cardiovascular fitness is a strong and independent predictor of all-cause mortality in patients with type 2 diabetes. 11 , 12 Indeed, patients with diabetes are 2 to 4 times more likely than healthy individuals to suffer from cardiovascular disease, due to the metabolic complexity and underlying comorbidities of type 2 diabetes including obesity, insulin resistance, dyslipidemia, hyperglycemia, and hypertension. 13 , 14

Additionally, elevated hemoglobin A1c (HbA1c) levels are predictive of vascular complications in patients with diabetes, and regular exercise has been shown to reduce HbA1c levels, both alone and in conjunction with dietary intervention. In a meta-analysis of 9 randomized trials comprising 266 adults with type 2 diabetes, patients randomized to 20 weeks of regular exercise at 50% to 75% of their maximal aerobic capacity (VO 2max ) demonstrated marked improvements in HbA1c and cardiorespiratory fitness. 11 Importantly, larger reductions in HbA1c were observed with more intense exercise, reflecting greater improvements in blood glucose control with increasing exercise intensity.

In addition to greater energy expenditure, which aids in reversing obesity-associated type 2 diabetes, exercise also boosts insulin action through short-term effects, mainly via insulin-independent glucose transport. For example, our laboratory and others have shown that as little as 7 days of vigorous aerobic exercise training in adults with type 2 diabetes results in improved glycemic control, without any effect on body weight. 15 , 16 Specifically, we observed decreased fasting plasma insulin, a 45% increase in insulin-stimulated glucose disposal, and suppressed hepatic glucose production (HGP) during carefully controlled euglycemic hyperinsulinemic clamps. 15

Although the metabolic benefits of exercise are striking, the effects are short-lived and begin to fade within 48 to 96 hours. 17 Therefore, an ongoing exercise program is required to maintain the favorable metabolic milieu that can be derived through exercise.

EXERCISE MODALITIES

Aerobic exercise.

The vast majority of the literature about the effects of exercise on glycemic parameters in type 2 diabetes has been centered on interventions involving aerobic exercise. Aerobic exercise consists of continuous, rhythmic movement of large muscle groups, such as in walking, jogging, and cycling. The most recent ADA guidelines state that individual sessions of aerobic activity should ideally last at least 30 minutes per day and be performed 3 to 7 days of the week ( Table 1 ). 18 Moderate to vigorous (65%–90% of maximum heart and rate) aerobic exercise training improves VO 2max cardiac output, which are associated with substantially reduced cardiovascular and overall mortality risk in patients with type 2 diabetes. 19

American Diabetes Association recommendations for exercise in type 2 diabetes

Notably, aerobic exercise is a well-established way to improve HbA1c, and strong evidence exists with regard to the effects of aerobic activity on weight loss and the enhanced regulation of lipid and lipoprotein metabolism. 8 For example, in a 2007 report, 6 months of aerobic exercise training in 60 adults with type 2 diabetes led to reductions in HbA1c (−0.63% ± 0.41 vs 0.31% ± 0.10, P < .001), fasting plasma glucose (−18.6 mg/dL ± 4.4 vs 4.28 mg/dL ± 2.57, P < .001), insulin resistance (−1.52 ± 0.6 vs 0.56 ± 0.44, P = .023; as measured by homeostatic model assessment), fasting insulin (−2.91 mU/L ± 0.4 vs 0.94 mU/L ± 0.21, P = .031), and systolic blood pressure (−6.9 mm Hg ± 5.19 vs 1.22 mm Hg ± 1.09, P = .010) compared with the control group. 14

Furthermore, meta-analyses reviewing the benefits of aerobic activity for patients with type 2 diabetes have repeatedly confirmed that compared with patients in sedentary control groups, aerobic exercise improves glycemic control, insulin sensitivity, oxidative capacity, and important related metabolic parameters. 11 Taken together, there is ample evidence that aerobic exercise is a tried-and-true exercise modality for managing and preventing type 2 diabetes.

Resistance training

During the last 2 decades, resistance training has gained considerable recognition as a viable exercise training option for patients with type 2 diabetes. Synonymous with strength training, resistance exercise involves movements utilizing free weights, weight machines, body weight exercises, or elastic resistance bands.

Primary outcomes in studies evaluating the effects of resistance training in type 2 diabetes have found improvements that range from 10% to 15% in strength, bone mineral density, blood pressure, lipid profiles, cardiovascular health, insulin sensitivity, and muscle mass. 18 , 20 Furthermore, because of the increased prevalence of type 2 diabetes with aging, coupled with age-related decline in muscle mass, known as sarcopenia, 21 resistance training can provide additional health benefits in older adults.

Dunstan et al 21 reported a threefold greater reduction in HbA1c in patients with type 2 diabetes ages 60 to 80 compared with nonexercising patients in a control group. They also noted an increase in lean body mass in the resistance-training group, while those in the nonexercising control group lost lean mass after 6 months. In a shorter, 8-week circuit weight training study performed by the same research group, patients with type 2 diabetes had improved glucose and insulin responses during an oral glucose tolerance test. 22

These findings support the use of resistance training as part of a diabetes management plan. In addition, key opinion leaders advocate that the resistance-training-induced increase in skeletal muscle mass and the associated reductions in HbA1c may indicate that skeletal muscle is a “sink” for glucose; thus, the improved glycemic control in response to resistance training may be at least in part the result of enhanced muscle glycogen storage. 21 , 23

Based on increasing evidence supporting the role of resistance training in glycemic control, the ADA and ACSM recently updated their exercise guidelines for treatment and prevention of type 2 diabetes to include resistance training. 9

Combining aerobic and resistance training

The combination of aerobic and resistance training, as recommended by current ADA guidelines, may be the most effective exercise modality for controlling glucose and lipids in type 2 diabetes.

Cuff et al 24 evaluated whether a combined training program could improve insulin sensitivity beyond that of aerobic exercise alone in 28 postmenopausal women with type 2 diabetes. Indeed, 16 weeks of combined training led to significantly increased insulin-mediated glucose uptake compared with a group performing only aerobic exercise, reflecting greater insulin sensitivity.

Balducci et al 25 demonstrated that combined aerobic and resistance training markedly improved HbA1c (from 8.31% ± 1.73 to 7.1% ± 1.16, P < .001) compared with the control group and globally improved risk factors for cardiovascular disease, supporting the notion that combined training for patients with type 2 diabetes may have additive benefits.

Of note, Snowling and Hopkins 26 performed a head-to-head meta-analysis of 27 controlled trials on the metabolic effects of aerobic, resistance, and combination training in a total of 1,003 patients with diabetes. All 3 exercise modes provided favorable effects on HbA1c, fasting and postprandial glucose levels, insulin sensitivity, and fasting insulin levels, and the differences between exercise modalities were trivial.

In contrast, Schwingshackl and colleagues 27 performed a systematic review of 14 randomized controlled trials for the same 3 exercise modalities in 915 adults with diabetes and reported that combined training produced a significantly greater reduction in HbA1c than aerobic or resistance training alone.

Future research is necessary to quantify the additive and synergistic clinical benefits of combined exercise compared with aerobic or resistance training regimens alone; however, evidence suggests that combination exercise may be the optimal strategy for managing diabetes.

High-intensity interval training

High-intensity interval training (HIIT) has emerged as one of the fastest growing exercise programs in recent years. HIIT consists of 4 to 6 repeated, short (30-second) bouts of maximal effort interspersed with brief periods (30 to 60 seconds) of rest or active recovery. Exercise is typically performed on a stationary bike, and a single session lasts about 10 minutes.

HIIT increases skeletal muscle oxidative capacity, glycemic control, and insulin sensitivity in adults with type 2 diabetes. 28 , 29 A recent meta-analysis that quantified the effects of HIIT programs on glucose regulation and insulin resistance reported superior effects for HIIT compared with aerobic training or no exercise as a control. 28 Specifically, in 50 trials with interventions lasting at least 2 weeks, participants in HIIT groups had a 0.19% decrease in HbA1c and a 1.3-kg decrease in body weight compared with control groups.

Alternative high-intensity exercise programs have also emerged in recent years such as CrossFit, which we evaluated in a group of 12 patients with type 2 diabetes. Our proof-of-concept study found that a 6-week CrossFit program reduced body fat, diastolic blood pressure, lipids, and metabolic syndrome Z-score, and increased insulin sensitivity to glucose, basal fat oxidation, VO 2max , and high-molecular-weight adiponectin. 30 HIIT appears to be another effective way to improve metabolic health; and for patients with type 2 diabetes who can tolerate HIIT, it may be a time-efficient, alternative approach to continuous aerobic exercise.

BENEFITS OF EXERCISE FOR SPECIFIC METABOLIC TISSUES

Within 5 years of the discovery of insulin by Banting and Best in 1921, the first report of exercise-induced improvements in insulin action was published, though the specific cellular and molecular mechanisms that underpin these effects remain unknown. 31

There is general agreement that the acute or short-term exercise effects are the result of insulin-dependent and insulin-independent mechanisms, while longer-term effects also involve “organ crosstalk,” such as from skeletal muscle to adipose tissue, the liver, and the pancreas, all of which mediate favorable systemic effects on HbA1c, blood glucose levels, blood pressure, and serum lipid profiles ( Figure 1 ).

Tissue-specific metabolic effects of exercise in patients with type 2 diabetes.

Skeletal muscle

Following a meal, skeletal muscle is the primary site for glucose disposal and uptake. Peripheral insulin resistance originating in skeletal muscle is a major driver for the development and progression of type 2 diabetes.

Exercise enhances skeletal muscle glucose uptake using both insulin-dependent and insulin-independent mechanisms, and regular exercise results in sustained improvements in insulin sensitivity and glucose disposal. 32

Of note, acute bouts of exercise can also temporarily enhance glucose uptake by the skeletal muscle up to fivefold via increased (insulin-independent) glucose transport. 33 As this transient effect fades, it is replaced by increased insulin sensitivity, and over time, these 2 adaptations to exercise result in improvements in both the insulin responsiveness and insulin sensitivity of skeletal muscle. 34

The fuel-sensing enzyme adenosine monophosphate-activated protein kinase (AMPK) is the major insulin-independent regulator of glucose uptake, and its activation in skeletal muscle by exercise induces glucose transport, lipid and protein synthesis, and nutrient metabolism. 35 AMPK remains transiently activated after exercise and regulates several downstream targets involved in mitochondrial biogenesis and function and oxidative capacity. 36

In this regard, aerobic training has been shown to increase skeletal muscle mitochondrial content and oxidative enzymes, resulting in dramatic improvements in glucose and fatty acid oxidation 10 and increased expression of proteins involved in insulin signaling. 37

Adipose tissue

Exercise confers numerous positive effects in adipose tissue, namely, reduced fat mass, enhanced insulin sensitivity, and decreased inflammation. Chronic low-grade inflammation has been integrally linked to type 2 diabetes and increases the risk of cardiovascular disease. 38

Several inflammatory adipokines have emerged as novel predictors for the development of atherosclerosis, 39 and fat-cell enlargement from excessive caloric intake leads to increased production of pro-inflammatory cytokines, altered adipokine secretion, increased circulating fatty acids, and lipotoxicity concomitant with insulin resistance. 40

It has been suggested that exercise may suppress cytokine production through reduced inflammatory cell infiltration and improved adipocyte function. 41 Levels of the key pro-inflammatory marker C-reactive protein is markedly reduced by exercise, 14 , 42 and normalization of adipokine signaling and related cytokine secretion has been validated for multiple exercise modalities. 42

Moreover, Ibañez et al 43 demonstrated that in addition to significant improvements in insulin sensitivity, resistance exercise training reduced visceral and subcutaneous fat mass in patients with type 2 diabetes.

The liver regulates fasting glucose through gluconeogenesis and glycogen storage. The liver is also the primary site of action for pancreatic hormones during the transition from pre- to postprandial states.

As with skeletal muscle and adipose tissue, insulin resistance is also present within the liver in patients with type 2 diabetes. Specifically, impaired suppression of HGP by insulin is a hallmark of type 2 diabetes, leading to sustained hyperglycemia. 44

Approaches using fasting measures of glucose and insulin do not distinguish between peripheral and hepatic insulin resistance. 45 Instead, hepatic insulin sensitivity and HGP are best assessed by the hyperinsulinemic-euglycemic clamp technique, along with isotopic glucose tracers. 15

Although more elaborate, magnetic resonance spectroscopy may also be used to assess intrahepatic lipid content, as its accumulation has been shown to drive hepatic insulin resistance. 46 Indirect measures of hepatic dysfunction may be made from increased levels of the circulating hepatic enzymes alkaline phosphatase, alanine transaminase, and aspartate transaminase. 16

From an exercise perspective, we have shown that 7 days of aerobic training, in the absence of weight loss, improves hepatic insulin sensitivity. 15 It has also been shown that hepatic AMPK is stimulated during exercise, suggesting that an AMPK-induced adaptive response to exercise may facilitate improved suppression of HGP. 47 We have also shown that a longer 12-week aerobic exercise intervention reduces hepatic insulin resistance, with and without restricted caloric intake. 48 Further, HGP correlated with reduced visceral fat, suggesting that this fat depot may play an important mechanistic role in improved hepatic function.

Insulin resistance in adipose tissue, muscle, or the liver places greater demand on insulin secretion from pancreatic beta cells. For many, this hypersecretory state is unsustainable, and the subsequent loss of beta-cell function marks the onset of type 2 diabetes. 49 Fasting plasma glucose, insulin, and glucagon levels are generally poor indicators of beta-cell function.

Clinical research studies typically use the oral glucose tolerance test and hyperglycemic clamp technique to more accurately measure the dynamic regulation of glucose homeostasis by the pancreas. 50 However, few studies have examined the effects of exercise on beta-cell function in type 2 diabetes.

Dela and colleagues 51 showed that 3 months of aerobic training improved beta-cell function in type 2 diabetes, but only in those who had some residual function and were less severely diabetic. We have shown that a 12-week aerobic exercise intervention improves beta-cell function in older obese adults and in patients with type 2 diabetes. 52 , 53 We have also found that improvements in glycemic control that occur with exercise are better predicted by changes in insulin secretion as opposed to peripheral insulin sensitivity. 54 It has also been shown that a relatively short (8-week) HIIT program improved beta-cell function in patients with type 2 diabetes. 55 And we recently found that a 6-week CrossFit training program improved beta-cell function in adults with type 2 diabetes. 30

SUMMARY, CONCLUSIONS, AND FUTURE DIRECTIONS

Regular exercise produces health benefits beyond improvements in cardiovascular fitness. These include enhanced glycemic control, insulin signaling, and blood lipids, as well as reduced low-grade inflammation, improved vascular function, and weight loss.

Both aerobic and resistance training programs promote healthier skeletal muscle, adipose tissue, liver, and pancreatic function. 18 Greater whole-body insulin sensitivity is seen immediately after exercise and persists for up to 96 hours. While a discrete bout of exercise provides substantial metabolic benefits in diabetic cohorts, maintenance of glucose control and insulin sensitivity are maximized by physiologic adaptations that only occur with weeks, months, and years of exercise training. 15 , 33

Exercise intensity, 11 volume, and frequency 56 are associated with reductions in HbA1c; however, a consensus has not been reached on whether one is a better determinant than the other.

The most important consideration when recommending exercise to patients with type 2 diabetes is that the intensity and volume be optimized for the greatest metabolic benefit while avoiding injury or cardiovascular risk. In general, the risk of exercise-induced adverse events is low, even in adults with type 2 diabetes, and there is no current evidence that screening procedures beyond usual diabetes care are needed to safely prescribe exercise in asymptomatic patients in this population. 18

Future clinical research in this area will provide a broader appreciation for the interactions (positive and negative) between exercise and diabetes medications, the synergy between exercise and bariatric surgery, and the potential to use exercise to reduce the health burden of diabetes complications, including nephropathy, retinopathy, neuropathy, and peripheral arterial disease.

Moreover, basic research will likely identify the detailed molecular defects that contribute to diabetes in insulin-targeted tissues. The emerging science surrounding cytokines, adipokines, myokines, and, most recently, exerkines is likely to deepen our understanding of the mechanistic links between exercise and diabetes management.

Finally, although we have ample evidence that exercise is an effective, scalable, and affordable approach to prevent and manage type 2 diabetes, we still need to overcome the challenge of discovering how to make exercise sustainable for patients.

• Exercise is often the first lifestyle recommendation made to patients newly diagnosed with type 2 diabetes.
• Together with diet and behavior modification, exercise is central to effective lifestyle prevention and management of type 2 diabetes.
• All exercise, whether aerobic or resistance training or a combination, facilitates improved glucose regulation.
• In addition to the cardiovascular benefits, long-term exercise promotes healthier skeletal muscle, adipose tissue, and liver and pancreas function.
• Exercise programs for patients with type 2 diabetes should be of sufficient intensity and volume to maximize the metabolic benefit while avoiding injury and cardiovascular risk.

Acknowledgments

Dr. Kirwan reported research grant support from NIH R01DK108089, NIH R01HD088061, NIH U34DK107917, NIH R21AR067477, and Metagenics Inc.

Jessica Sacks and Stephan Nieuwoudt reported no financial interests or relationships that pose a potential conflict of interest with this article.

Contributor Information

JOHN P. KIRWAN, Department of Pathobiology, Lerner Research Institute, Cleveland Clinic; Department of Physiology and Biophysics, Case Western Reserve University; Metabolic Translational Research Center, Endocrinology & Metabolism Institute, Cleveland Clinic, Cleveland, OH.

JESSICA SACKS, Department of Pathobiology, Lerner Research Institute, Cleveland Clinic, Department of Physiology and Biophysics, Case Western Reserve University, Cleveland, OH.

STEPHAN NIEUWOUDT, Department of Pathobiology, Lerner Research Institute, Cleveland Clinic; Department of Physiology and Biophysics, Case Western Reserve University, Cleveland, OH.

Home / Essay Samples / Health / Physical Exercise / Benefits of Exercise: What Is the Real Importance

Benefits of Exercise: What Is the Real Importance

• Category: Science , Health
• Topic: Body , Human Physiology , Physical Exercise

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References 

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