Dylan Miller

If you have to choose just one type of exercise, go with aerobic (cardio)—it offers the greatest overall health benefits, including heart health, weight management, and improved mood. While strength training builds muscle and flexibility exercises enhance mobility, cardio improves endurance, circulation, and longevity, making it the best all-around choice for optimal health.

The Benefits of Aerobic Exercise & Types You Can Try

Aerobic exercise, also known as cardio, is one of the best ways to improve your overall health and well-being. It involves continuous, rhythmic movement that increases your heart rate and breathing, improving cardiovascular endurance. Regular aerobic activity benefits the body in numerous ways, including heart health, weight management, mental well-being, and increased energy levels.

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.

7. Enhances Sleep Quality

• 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.

Types of Aerobic Exercise

Aerobic exercise comes in many forms, making it easy to find an activity that fits your lifestyle and fitness level. Here are some common options:

✅ 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.

✅ Jump Rope – A high-intensity workout that boosts heart health and burns fat.

✅ Rowing – Strengthens both the upper and lower body while improving endurance.

✅ HIIT (High-Intensity Interval Training) – Combines short bursts of intense exercise with rest periods for maximum efficiency.

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.
• Eventually work up to 150 minutes of moderate aerobic activity (like brisk walking) or 75 minutes of vigorous activity (like running) per week.

By incorporating aerobic exercise into your routine, you’ll not only improve your physical health but also enhance your mental well-being and overall quality of life. Find an activity you enjoy, stay consistent, and enjoy the benefits of a stronger, healthier body!

Target Heart Rate

The calculation to find your Target Heart Rate = 180 – (your age)

As and example, someone 60 years old would want to maintain a heart rate of 120 beats/minute for 30 solid minutes. Your HR zone would be 115-120 max (more is not better).

Heart Rate Monitor

Any heart rate monitor can provide basic readings, but chest strap monitors have historically been the most accurate. However, newer wearable options, including finger rings, smartwatches, and earbud monitors, are becoming increasingly precise.

According to recent research, Apple Watches show the strongest correlation to chest strap monitors. Other top-performing devices include:

1. Apple Watch
2. Garmin Venu
3. Mi Watch
4. Polar Verity Sense
5. Whoop
6. Fitbit Luxe

For the most up-to-date accuracy comparisons, it’s best to check independent reviews, scientific studies, and user experiences.

How to Manually Check Your Heart Rate

If you don’t have a heart rate monitor, you can measure your pulse manually:

1. Find your pulse: Place two fingers (index and middle) on either your wrist (radial artery) or neck (carotid artery)—just below the jawline.
2. Count the beats: Once you feel your pulse, count the beats for 15 seconds.
3. Calculate BPM: Multiply the number of beats by 4 to get your heart rate in beats per minute (BPM).

For the most accurate readings, check your heart rate when at rest and immediately after exercise to track changes in cardiovascular fitness.