Most people know that getting exercise is good for their health, but how often do you think of it when you’re running a marathon? Some studies have found that runners who run at least three times a week can reduce the risk of death from heart disease by up to 30 percent. There’s also evidence that regular aerobic activity can contribute to weight loss and that running on a treadmill increases blood flow in your lower body and reduces blood pressure. Other research has found that high-intensity interval training (HIIT) can improve endurance, balance, flexibility, cardiovascular fitness, and strength, as well as brainpower. When paired with other physical activities, HIIT can help people get fit and enjoy life more. Here are just some of the reasons why you should try this type of workout in addition to running or walking.
1. It Can Improve Your
Brain Power
The American Heart Association reports that “aerobic
activity can prevent cognitive decline, especially in older adults and those
with pre-existing conditions.” This proves that there are several ways to lose
weight, including through different exercises. A 2019 study published in The
BMJ found that aerobic workouts helped to decrease memory deficits, improve
attention span, and speed up brain recovery after injury and stroke. Studies
from Japan also reported decreased cognitive deficiencies and increased
cerebral blood flow after 10 days of moderate aerobic training. These findings
suggest that aerobic activities can help with cognitive abilities as well as memory
function. One recent study published in Neurology found that improving
mitochondrial function could slow cognitive decline in people who have
Alzheimer’s disease. In addition, exercise is often accompanied by relaxation
and stress relief. Anxiety, depression, and insomnia also are related to the
process of becoming successful at something. Practicing meditation has been
shown to improve mental health and the ability to relax. Research suggests that
meditation may protect your brain against damage caused by oxidative stress.
This means that practicing meditation helps your brain stay healthy and not
become damaged like an aging person’s brain. Another way to maintain and
increase brain power is through exercising, including aerobic activities.
2. Improves Physical
Strength
Aerobic activity is known to affect your cardiovascular
system and muscles positively. According to an April 6 2020 article in USA
Today, aerobic exercise can reduce chronic pain, anxiety, and depression, which
in turn improves muscle strength and quality of life. While most people can
only run two miles per week, people with certain diseases such as diabetes,
high cholesterol, obesity, and high blood pressure all need the same amount of
physical activity. People with these conditions also tend to suffer from
chronic fatigue, depression, lack of appetite, and fatigue. Researchers in the
U.S. report that long-term resistance training can improve outcomes for chronic
conditions including hypertension and diabetes. However, long-term aerobic
workouts should be recommended not to everyone since they are difficult to
start and do for very few weeks. They are also expensive, so be sure to choose
a plan that best suits your situation.
3. Promotes
Cardiovascular Safety And Prevention From Stroke
A 2017 University of Oxford study found that runners who
ran at least four times a week had a 25 percent reduced chance of having a
stroke. Researchers found that runners who run regularly had higher levels of
red blood cells and platelets than if they did not regularly run. Red blood
cells carry oxygen throughout the body while platelets filter waste products
called plasma. An efficient supply of oxygen throughout the body will make the
heart pumps harder and pump blood to the rest of the body better. A 2016
Harvard study showed that higher levels of low-density lipoprotein cholesterol
and triglycerides were associated with a 5 percent lower risk of stroke when
subjects were asked to live a 30-minute brisk walk every six days. As we age,
our bodies tend to produce less, but still good, cholesterol. Since people with
high lipid levels tend to have a higher risk of heart attacks, many people
consider taking up to ten minutes a day at least five days a week of high-intensity
interval training. One 2016 review in the Journal of Applied Psychology found
that engaging in high-intensity interval training (HIIT) and physical activity
regularly had beneficial effects in reducing the risk of dying from heart
disease.
4. Strengthens Bones And
Joints
A 2018 study published in JAMA Network found that aerobic
exercise and resistance training helped to improve bone density, decrease bone
fractures, bone resorption, and height, weight, and mobility. A 2011 study in
Arthritis found similar results; researchers concluded that short-term aerobic
exercise improved bone mineralization and strength, while also decreasing
calcium absorption, bone fragmentation, and bone resorption. Several studies
showed that people on prolonged aerobic training also showed improvements in
bone density and bone strength.
5. Lowering Blood Sugar
Levels
Several studies have shown that carbohydrates, fat, and
sugar are linked to insulin sensitivity. The American Diabetes Association
reports that carbohydrates in foods tend to cause insulin spikes, which leads
to the opposite effect that insulin tends to achieve. Insulin sensitivity often
occurs when carbohydrates and fat are combined, so eating more carbohydrate-rich
foods may cause insulin sensitivities. Keeping glucose levels down can
sometimes require additional insulin injections. Regular aerobic exercise is
one of the best ways to keep your blood sugar levels stable and decrease
insulin sensitivities.
6. Protect Against
Folds, Sores, and Rashes
People may get cold when they take more than 8,000 steps per
month or sit down for long periods. Long walks also reduce inflammation and
pain while relieving pain. Walking for a few minutes regularly can reduce
stress and soreness that can often occur from sitting or standing all the time.
Walkers also tend to have more muscle tone and do fewer aches and pains because
they do not have as much muscle tissue around them compared to those who remain
stationary. While you can go out and do your usual activities for the day,
these steps are important to keep your body moving and avoid any problems
resulting from stiffness, cramping, or leg and back issues. Many people also
end up with bruises because of overexertion when doing daily chores and
errands, especially if you need to use the bathroom every so often. Taking breaks
or walking for 15–30 minutes a day can reduce swelling and discomfort often
used. Walk at least six to 12 minutes with a friend or relative or do a half-hour
or more on one day a week without a break or coffee. You can also try using a
bike because it does just as good of a job as walking and getting out. It has
no gas emissions, which cuts your carbon footprint.
Vitamins Also Help To Keep Your Body Healthy
A 2018 study in Pharmacy suggested that antioxidants,
vitamins, and minerals can all promote good health. Vitamin C helps your body
absorb vitamin D and B12, vitamin b12 is required for DNA synthesis, folate is
necessary for cell division, and magnesium regulates calcium absorption.
Omega-3 unsaturated fatty acids can be found in vegetables and fish. Some
studies also indicate that omega-3 fats can reduce pain, depression, and the
risk of cancer. Mucuna Pruriens is a herb used at the top of your head, and
this study looked at the number of mouth ulcers in women who took omega-3
supplements. The authors determined that those who took more fish oil
supplements had fewer ulcers than those who didn’t.
7. Supports Weight Loss
And Losing Weight Faster
When you start to feel tired due to food, drink alcohol,
or sugary beverages, stop. That is something to always remember when a craving
comes and it makes you want to eat. Alcoholic drinks contain sugar, which
contributes to your stomach filling you up. Foods like processed meats, soda,
and refined grains tend to fill us up and keep us feeling full. Try to drink
alcohol in moderation, but don’t give yourself too many sodas. Refined sugars
are an ingredient that adds sugar to your diet. Avoiding sugary beverages like
soda and juice will help to maintain that weight loss trend. Eating naturally
is going to leave you feeling fuller because many foods have fiber. So instead,
go easy on the sweet stuff so that you’ve got plenty of room for fruits,
vegetables, and whole grains. If possible, add watermelon or orange peel slices
instead of oranges and guavas cayenne pepper instead of cayenne pepper to your
fruit bowl. Drink water or lemonade and eat dark-colored leafy greens,
blueberries, raspberries, and cherries while you sip your glass of water. Drink
green tea for weight loss while you work out during your workout.
8. Prevents Hypertension
And Cholesterol Levels Rising
In 2012, researchers from McMaster University in Toronto
discovered that high-intensity interval training or aerobic exercise could
reduce the risk of death from heart disease and decrease blood pressure by 30
percent over nearly 30 years. Even without a major lifestyle, most people who
exercise do tend most extra pounds by following a healthier diet. But for older
people who suffer from Type II diabetes as well, a regular aerobic exercise
program along with physical activities, such as walking, helps to lower blood
sugar as well as maintain blood pressure and heart health. High-intensity
interval training also helps to control cardiac health and also prevents heart
attacks by lowering triglycerides. A 2008 study published in Medicine &
Science suggested that high-intensity interval training had a greater impact on
heart health when compared to walking or aerobic activities. However, some
studies report that the benefits aren’t visible within 30 days of starting the
new course of exercise.