Importance of Cardiovascular Exercise
By: Michelle Murdolo, MS, RD, CDN
You may hear your doctor tell you to “get your heart rate up.” When they say this, they are suggesting cardiovascular exercise. There is a reason they tell you this – cardiovascular exercise, or cardio as it’s often referred to, benefits your heart! Cardio is any exercise that raises your heart rate for an extended period and works large muscle groups. Not only will your heart reap the benefits, but the rest of your body will as well. Research suggests having a cardio routine in place can help you live a longer, healthier life.
Cardio can help to decrease both your resting blood pressure and resting heart rate – which means your heart does not need to work as hard at rest. It can increase blood circulation, which can help decrease risk of having a stroke. Exercising your heart helps to strengthen it and allows it to pump blood more efficiently through the rest of the body. It can even help to lower “bad” cholesterol (LDL) and raise “good” cholesterol (HDL).
Cardio has been found to improve cognitive health. Research suggests that it can help improve memory, learning and thinking. It may also prevent cognitive decline with age and protect against dementia and Alzheimer’s.
Other benefits of cardio exercise include:
- Lowering blood sugar and improving insulin resistance
- Decreasing symptoms of depression and anxiety and slowing breakdown of brain cells
- Improving quality of sleep
- Improving breathing and reducing symptoms of asthma
- Strengthening immune system
- Reducing chronic pain
- Regulating weight
What is the recommendation?
The American Heart Association recommends 150 minutes of moderate intensity exercise or 75 minutes of vigorous intensity exercise per week. If you’re experienced with exercise start out with 5 thirty minute sessions per week. If you’re new to exercise start with smaller goals and increase as your endurance builds!
It’s never too late to start! Find a routine that best fits your lifestyle. There are many ways you can incorporate cardio: walking, running, biking, dancing, swimming, or anything that gets your heart pumping. If you are starting an exercise routine for the first time begin slow and build up. Any amount of exercise is better than none!
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