Benefits of Aerobic Exercise
Introduction
Aerobic exercise offers numerous health advantages that are supported by recent studies. Regular physical activity is a crucial factor influencing overall well-being and health at all life stages. Various aerobic workout options cater to different age groups, genders, personal preferences, and budgets. Popular forms of aerobic exercise include swimming, yoga, Pilates, kickboxing, walking, running, and cycling. Each of these activities provides unique benefits, particularly through maintaining an elevated heart rate, which contributes to diverse aspects of health.
Top Three Reasons to Engage in Aerobic Exercise
If weight loss and maintaining fitness are not compelling enough reasons to engage in aerobic activities, consider the following top three benefits derived from recent research.
1. Improves Thinking Skills
A study conducted in the United States compared the effects of aerobic exercise, such as walking or running, against stationary activities focused on core strength. The findings indicated that aerobic exercise not only helps decrease body mass index (BMI) but also significantly enhances cognitive functions. Additionally, an increase in cortical thickness observed in individuals who engaged in aerobic exercise suggests a potential resistance to cognitive decline associated with healthy aging.
Younger individuals also experience cognitive benefits from aerobic exercise. A Swiss study involving 51 university students assessed their performance in classroom settings after varying levels of physical activity. Results demonstrated that participation in aerobic exercise improved concentration amidst distractions, thereby reinforcing learning behaviors.
2. Helps Treat Depression
Research by scholars from Canada, Britain, and Greece indicates that aerobic exercise may surpass traditional psychological or pharmacological treatments in alleviating symptoms of depression. While the authors acknowledged certain limitations and the need for further investigation, their findings underscore the potential of aerobic exercise as an alternative treatment for major depression and related disorders.
3. Relieves PMS Symptoms
Aerobic exercise has also been shown to alleviate psychological symptoms associated with premenstrual syndrome (PMS), such as mood swings and low energy. A clinical study conducted by Iranian researchers enrolled 65 female students who reported varying levels of depression during their PMS. The results indicated that the benefits of aerobic exercise extended beyond physical well-being, positively influencing the psychological state of participants. Women who engaged in aerobic activities reported improved moods compared to those who did not exercise.
Recommendations for Aerobic Exercise
Aerobic exercise is defined as any activity that raises the heart rate, ranging from low to high intensity. Current healthcare guidelines for adults recommend at least 30 minutes of moderate aerobic exercise daily, which can be spread throughout the day and performed on most days of the week. This requirement is manageable and can fit into the schedules of even the busiest individuals. Engaging in aerobic exercise not only sharpens thinking skills but also enhances mood, making it a valuable addition to any lifestyle.
References
Stern, Y., MacKay-Brandt, A., Lee, S., McKinley, P., McIntyre, K., Razlighi, Q., Sloan, R. P. Effect of aerobic exercise on cognition in younger adults. Neurology, 2019.
Ludyga, S., Gerber, M., Brand, S., Pühse, U., Colledge, F. Effects of aerobic exercise on cognitive performance among young adults in a higher education setting. Research Quarterly for Exercise and Sport, 2018.
Morres, I., Hatzigeorgiadis, A., Stathi, A., Comoutos, N., Arpin-Cribbie, C., Krommidas, C. and Theodorakis, Y. Aerobic exercise for adult patients with major depressive disorder in mental health services: A systematic review and meta-analysis. Depression and Anxiety, 2018.
Dehnavi, Z. M., Jafarnejad, F., & Goghary, S. S. The effect of 8 weeks aerobic exercise on severity of physical symptoms of premenstrual syndrome: A clinical trial study. BMC Women’s Health, 2018.