Cardiovascular
Active body, healthy life: Explore these 12 benefits of cardiovascular fitness
Sep
FEATURE — Are you looking to learn more about cardiovascular fitness and its benefits? Look no further!
What is cardiovascular fitness? Cardiovascular fitness can range in intensity from low to high, where your heart rate is raised and you are breathing more heavily than normal. Typically, you are doing movements in a rhythmic fashion and sustaining the activity for at least 10 minutes.
12 benefits of cardiovascular fitness
Engaging in activities that improve cardiovascular fitness offers a wide range of health benefits. Here are 12 benefits of cardiovascular fitness.
Improved heart health. Regular cardiovascular exercise strengthens the heart muscle, making it more efficient at pumping blood. This can lead to a reduced risk of heart diseases such as heart attacks, strokes and hypertension (high blood pressure).
Enhanced lung function. Cardiovascular exercise increases lung capacity and improves the efficiency of oxygen exchange. This leads to better oxygen supply to the body’s tissues and improves overall respiratory health.
Weight management. Engaging in aerobic activities helps burn calories and contributes to weight loss or weight maintenance. It can also boost metabolism, making it easier to manage body weight over the long term.
Increased endurance. Cardiovascular fitness improves your body’s ability to perform physical activities for extended periods without getting fatigued. This endurance boost is useful for daily tasks, sports and recreational activities.
Better mood and mental health. Cardiovascular exercise triggers the release of endorphins, which are natural mood enhancers. Regular physical activity has been linked to reduced feelings of anxiety, depression and stress, promoting overall mental well-being.
Lowered risk of chronic diseases. Maintaining good cardiovascular fitness is associated with a decreased risk of various chronic diseases, including type 2 diabetes, certain types of cancer and metabolic syndrome.
Improved blood circulation. Regular aerobic exercise improves blood circulation by widening blood vessels and reducing the risk of blood clots. This can enhance overall vascular health and decrease the likelihood of developing conditions like peripheral artery disease.
Better cholesterol levels. Cardiovascular exercise can raise levels of high-density lipoprotein (HDL) cholesterol, which is considered “good” cholesterol, and lower levels of low-density lipoprotein (LDL) cholesterol, which is considered “bad” cholesterol. This helps maintain a healthier lipid profile and reduces the risk of atherosclerosis.
Enhanced energy levels. Regular cardiovascular activity boosts your energy levels by improving the efficiency of energy production and oxygen utilization within cells.
Longevity and quality of life. Maintaining cardiovascular fitness has been linked to increased longevity and a better quality of life in terms of physical independence and overall well-being as you age.
Reduced blood pressure. Engaging in aerobic exercise helps regulate blood pressure by promoting healthy blood vessel function and reducing the strain on the heart.
Improved sleep. Regular physical activity can contribute to better sleep patterns and improved sleep quality.
30 minutes of cardio a day
Have you heard that you need 30 minutes of physical activity every day? Studies show that 30 minutes a day, five days a week comes with many long-term health benefits, but what is the difference between physical activity and exercise?
Physical activity is the way you move your body throughout the day, like walking to work, doing chores, pushing a stroller, etc., whereas exercise is defined as an activity requiring physical effort carried out especially to sustain or improve health and fitness. Usually, you exercise because you have a specific goal in mind or are looking to enhance your health.
It is important to include both physical activity and exercise in your life to keep your body healthy. You will get the best benefits from exercise when it is regular and consistent.
The amount of exercise you need depends on your age. Adults between the ages of 18 and 64 should get at least 150 minutes per week of aerobic activity at a moderate level or 75 minutes at a vigorous level. If you are just starting out with exercise, or haven’t exercised in a while, it is important to start slowly and build yourself up.
Benefits of aerobic exercise handout
This handout will help you understand more about the benefits of cardiovascular fitness and what counts as aerobic activity. Get a printable version of this handout here.
The benefits of cardiovascular fitness are pretty convincing to me. What about you? Get started today. Try an aerobic activity, then come on back and let me know how great you feel. Enjoy!
This article originally appeared on Aug. 7, 2023, on the USU Extension Create Better Health blog.
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