What is cardio?
The word “cardio” is derived from the Greek “kardia,” meaning heart. Exercise is cardio if you are doing coordinated, intentional physical actions to raise your heartrate for a long period of time.
You will breathe faster when you are exercising than when you are resting. This results in more oxygen being pumped by your heart throughout your body.
Cardio is also called “aerobic exercises” because it emphasizes the increased movement and use of oxygen to produce energy when you are engaged in a cardio workout.
All of the following activities, while not exhaustive, fall under the category of cardiovascular exercises:
Cycling.
Running or jogging.
Rowing.
Swimming.
Walking and hiking.
Cross-country skiing.
Benefits of regular cardiovascular exercise
It gets your blood flowing
Regular cardio can help improve your heart health. It will lower your cholesterol and reduce your risk of developing heart disease. How? Cardio exercise is similar to doing a biceps curl, which works your arm muscles. This improves blood circulation throughout the body and strengthens the heart.
Most doctors and the American Heart Association recommend that you follow HHS guidelines in order to maintain a healthy heart.
Cardiovascular disease is the number one cause of death worldwide, so most people could benefit from adding more cardio to their lives.
Blood pressure can be reduced
Exercise is essential to treating and preventing high blood pressure (also known as hypertension). Hypertension may lead to heart attacks, strokes, aneurysms, heart failure or dementia.
Exercise, especially cardio exercise, is consistently associated with lower diastolic and systolic blood tension in people with hypertension. It can also reduce systolic pressure immediately for up to 24 hours.
Immune system strengthening
Want to beat the cold season? You’re in the right place.
Regular cardio exercise is good for your immune system.
Exercise helps to keep blood cells (a type protein) and cytokines healthy. These two components are essential for immune system regulation.
Exercise may improve certain cancers, but the research is not conclusive.
Improves your sleep
You shouldn’t be surprised that running on the treadmill at night can help you fall asleep faster. Many studies have shown that even a small amount of exercise will help you get a good night’s sleep.
Science suggests that while older adults will benefit most from a little more cardio, everyone can enjoy a more comfortable trip to Dreamland.
Supporting your mental health
Exercise can make you feel euphoric and happy. Exercise releases endorphins, which are happy hormones.
Multiple scientific studies have confirmed this positive effect.
Exercise, such as cardio, can be used to treat major depression.
Exercise is a non-invasive and affordable way to treat or prevent anxiety disorders, depression and other mental illnesses.
Regulates your blood sugar
Blood sugar skyrocketing? You might be able to reduce your blood sugar levels by going to the gym.
Researchers found that participants with type 2 diabetes who exercised regularly were able to regulate their insulin levels and blood sugar. They also maintained a healthy body weight.
Exercise is one of the first things doctors recommend (along with dietary changes) to their patients who are newly diagnosed with type 2 diabetes.
Cardio, resistance training and high intensity interval training all improve glucose regulation, as well as keeping blood sugar levels under control.
Exercise regularly is a great way to prevent future problems, even if you do not have diabetes.
What is the benefit of cardio for your brain?
As you age, cardio exercise can protect your brain. Physical activity can reduce dementia risk no matter your age, according to a study. Other benefits include:
Increase blood flow to reduce stroke risk.
Improve your memory and mental ability.
How to combat the decline of brain function as we age.
How to protect your brain from Alzheimer’s?
Exercise is good for your joints
Everybody has felt creaky at times. Even though you might feel like relaxing, moving is the best way to improve joint health. Cardiovascular exercise helps:
Reduce your risk of hip fracture by fighting osteoporosis.
Maintain range of motion and manage arthritis pain.
What is the benefit of cardio for your skin?
Active movement helps to increase circulation and leads to healthier, clearer skin. This means:
Improved blood flow to all your cells including those on your face. This helps to reduce the signs of aging, and improves your complexion.
Stress levels are reduced, helping to keep chronic skin diseases like eczema away.
What cardio can do for your muscles
You may think, “Wait, strength training and cardio is two different things!”
It’s not just about getting stronger.
Cardio exercise increases the oxygen supply in your body. This allows all your muscles to be more efficient and work harder. Regular cardio exercises allow your muscles to adapt over time to an increased workload. This makes regular activities easier.