Healthy Habits – Exercise
Healthy Habits – Exercise
Healthy Habits – Exercise
Dylan Miller
The Benefits of Aerobic Exercise & Types You Can Try
Key Benefits of Aerobic Exercise
1. Strengthens the Heart & Lungs
- Aerobic exercise improves the efficiency of your heart and lungs, helping them deliver oxygen to your muscles more effectively.
- It lowers blood pressure, cholesterol levels, and reduces the risk of heart disease.
- Example: Running, cycling, and brisk walking can all enhance cardiovascular health.
2. Aids in Weight Management & Fat Loss
- Engaging in aerobic activities helps burn calories, making it an effective tool for weight loss and maintenance.
- It boosts metabolism, encouraging the body to burn fat more efficiently.
- Example: Swimming, dancing, or jump rope workouts can help with fat burning while being fun and engaging.
3. Improves Mental Health & Reduces Stress
- Aerobic exercise releases endorphins, also known as “feel-good” hormones, which can help reduce stress, anxiety, and depression.
- It improves cognitive function and memory, lowering the risk of conditions like Alzheimer’s and dementia.
- Example: A 30-minute jog, a cycling session, or even a brisk nature walk can significantly boost your mood.
4. Increases Stamina & Energy Levels
- Regular cardio exercise trains your body to use oxygen more efficiently, reducing fatigue and improving endurance.
- Over time, daily tasks and physical activities become easier and less exhausting.
- Example: Rowing, stair climbing, or jumping jacks can improve endurance and overall fitness.
5. Supports a Strong Immune System
- Aerobic exercise promotes better circulation, allowing immune cells to move through the body more efficiently and fight infections.
- It reduces chronic inflammation and strengthens the body’s natural defenses.
- Example: Water aerobics, elliptical training, or hiking can be gentle yet effective ways to boost immunity.
6. Reduces the Risk of Chronic Diseases
- Engaging in regular aerobic exercise lowers the risk of type 2 diabetes, stroke, and certain cancers.
- It helps regulate blood sugar levels and improves insulin sensitivity.
- Example: Power walking, jogging, or using a stationary bike can help prevent metabolic diseases.
- People who exercise regularly tend to fall asleep faster and experience deeper sleep cycles.
- Cardio helps regulate circadian rhythms, making it easier to maintain a consistent sleep schedule.
- Example: Light evening exercises like yoga, tai chi, or a slow jog can improve sleep patterns.
✅ Walking – A low-impact activity great for beginners.
✅ Running or Jogging – Improves cardiovascular endurance and burns calories.
✅ Cycling – Strengthens leg muscles while being easy on the joints.
✅ Swimming – A full-body workout that’s gentle on the body.
✅ Dancing (Zumba, Aerobics, etc.) – A fun way to stay active while improving coordination.
✅ Rowing – Strengthens both the upper and lower body while improving endurance.
Getting Started with Aerobic Exercise
- Start slow if you’re new to exercise and gradually increase intensity, frequency, and duration.
- The type of exercise does not matter, the most important component is maintaining your target heart rate (see below) for 30 minutes (you will have to work up to this).
- Proper hydration and body awareness help ensure a safe and effective workout.
- Stay hydrated by drinking water before, during, and after exercise to maintain energy levels, regulate body temperature, and prevent dehydration.
- Pay attention to signs of overexertion, such as dizziness, excessive fatigue, shortness of breath, or an irregular heartbeat. If you experience any discomfort or pain, slow down, take a break, or stop exercising to prevent injury.
The calculation to find your Target Heart Rate = 180 – (your age)
How to Manually Check Your Heart Rate
If you don’t have a heart rate monitor, you can measure your pulse manually:
- Find your pulse: Place two fingers (index and middle) on either your wrist (radial artery) or neck (carotid artery)—just below the jawline.
- Count the beats: Once you feel your pulse, count the beats for 15 seconds.
- Calculate BPM: Multiply the number of beats by 4 to get your heart rate in beats per minute (BPM).
Your Wellness Toolkit
To support these practices, consider adding some helpful tools to your routine-
- A yoga knee pad cushion for comfortable grounding during the 5 Rites.
- Low-impact exercise equipment like rowers, elliptical gliders, or recumbent bike, to keep your heart rate up without stressing your joints.
- A grounding mat for indoor activities, ensuring you stay connected to the earth’s energy no matter where you are.
Other Useful Resources:Treadmill
- Treadmill
- Exercise Bike
- Balance Trainer
- Exercise Ball
- Exercise Step
- Tai Chi (#1 balance training/fall prevention anyone can do)
- Exercise Bands
- Exercise Equipment
- Weights
- Infrared Sauna
- TheraGun
- Electrical Muscle Stimulator
By weaving these practices into your life, you’re not just exercising your body—you’re nurturing your entire being, creating a vibrant, harmonious life that supports your health on every level.
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From the Desk of Dr. Dylan Miller
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