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Cardio - Are you doing it?

Heart Health Is Just the Start...

You probably already know that cardio, or "aerobic," exercise -- the kind that gets your heart pumping -- is good for your ticker. It lowers your resting pulse and strengthens your heart muscle. That's why, as you slowly lengthen your cardio workouts, you're able to go for longer time and distance. But your heart isn't the only part of your body that benefits.

Lower Your Blood Sugar

Cardio exercise helps lower blood sugar (glucose) levels and improve insulin resistance if you have diabetes. Resistance training, like weightlifting, is also good. A combination of the two seems to help the most. Talk to your doctor before you start a new fitness routine if you have diabetes, especially if you take insulin or other meds.

Improve Your Mood

Aerobic exercise like running can help ease depression and anxiety well enough that your doctor or therapist may suggest it as a treatment. Part of the reason might be that it seems to enlarge your hippocampus -- an area of your brain that manages emotion -- and slow the breakdown of brain cells. Stick with it on a regular basis for several months to get the most benefit.

Get a Better Night's Sleep

Cardio may be good for your shut-eye. Scientists know that it can help you keep an even mood, wind down at bedtime, and set up a healthy sleep-wake cycle (circadian rhythm). The exact brain effects aren't always clear, but people who exercise more tend to get more of the deep "slow wave" sleep that helps renew the brain and body. But try not to exercise too close to bedtime, which disrupts sleep for some people.

Think Better

People who do more aerobic exercise may be better at "executive function" -- the ability to organize information, interpret it, and act on it. Just a single workout session can increase blood flow to the part of your brain called the prefrontal cortex, which helps control your executive function. Over the long term, exercise seems to help brain cells in your prefrontal cortex connect more easily.

Remember Better

People who move around more are less likely to get Alzheimer's disease and other forms of dementia. That's in part because exercise helps prevent things that can raise your chances of getting dementia, such as obesity, diabetes, high blood pressure, and depression.

Learn Better

Neuroplasticity is the ability of your brain to change when you learn and do new things. Younger brains are generally better at this than older ones, but you can help preserve your neuroplasticity with cardio exercise, along with resistance training.

Help Ease Arthritis Pain

As you age, your knees and other joints can get osteoarthritis. The movement of aerobic exercise, like jogging or biking, is one of the most effective ways to ease pain and inflammation. And whether you walk, swim, or row a boat, your heart gets fitter, which makes it easier to stay active. When you combine physical activity with a healthy diet, you can drop extra pounds, which takes pressure off your knees.

Breathe Better

Even if you have a lung condition, regular cardio exercise can help improve your breathing. If the gym's not your thing, a walk, jog, or a regular tennis game can do the trick. Just make sure to talk to your doctor about your exercise plan if you already have breathing problems.

But How much cardio? Is enough?

Here are the world health organisations weekly tips

Adults aged 18–64 years

  • should do at least 150–300 minutes of moderate-intensity aerobic physical activity;

  • or at least 75–150 minutes of vigorous-intensity aerobic physical activity; or an equivalent combination of moderate- and vigorous-intensity activity throughout the week

  • should also do muscle-strengthening activities at moderate or greater intensity that involve all major muscle groups on 2 or more days a week, as these provide additional health benefits.

  • may increase moderate-intensity aerobic physical activity to more than 300 minutes; or do more than 150 minutes of vigorous-intensity aerobic physical activity; or an equivalent combination of moderate- and vigorous-intensity activity throughout the week for additional health benefits.

  • should limit the amount of time spent being sedentary. Replacing sedentary time with physical activity of any intensity (including light intensity) provides health benefits, and

  • to help reduce the detrimental effects of high levels of sedentary behaviour on health, all adults and older adults should aim to do more than the recommended levels of moderate- to vigorous-intensity physical activity\

And the best tip?

Make it fun. Swim, surf, play with kids, run up Pap hills, play sport. Do some boxing or a HIIT class.. Ride a bike. The environment is your playground…. Use it!

Jimmy – ReDefined Founder

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