There is no denying the fact that exercise is essential for good health, and cardio or aerobic exercise is one of the most effective types of exercise to improve overall wellness. Whether it’s running, cycling, swimming, or dancing, cardio can help to strengthen your heart, build endurance, and improve your mood. But, did you know that cardio can also help you live longer?
According to the World Health Organization, physical inactivity is one of the main risk factors for non-communicable diseases such as heart disease, stroke, diabetes, and cancer. In contrast, regular cardiovascular exercise strengthens your heart and reduces the risk of developing these diseases. Moreover, studies have shown that cardio can also help to increase lifespan.
For instance, a study conducted by the Pennington Biomedical Research Center in Baton Rouge, Louisiana, found that people who performed high-intensity interval training (HIIT) had a life expectancy gain of 4.5 years compared to those who didn’t exercise. HIIT involves short bursts of intense exercise followed by periods of rest or lower-intensity exercise. Another study published in the Journal of the American Medical Association found that running for just five to ten minutes a day can lower the risk of premature death.
But how exactly does cardio help you live longer? There are several mechanisms involved. Firstly, cardio helps to reduce inflammation in the body, which is a common factor in many diseases. Secondly, cardio helps to improve cardiovascular health by strengthening the heart and blood vessels, which can help to reduce the risk of heart disease and stroke. Thirdly, cardio helps to boost the production of mitochondria, the energy factories of our cells, which can help to slow down the aging process.
So, how much cardio should you do to reap the benefits? The American Heart Association recommends at least 150 minutes of moderate-intensity cardio or 75 minutes of high-intensity cardio every week. This can be broken down into 30 minutes of cardio on most days of the week. However, if you are new to exercise, start slowly and gradually increase the intensity and duration of your workouts.
Overall, cardio is a powerful tool to improve not only your physical health but also your lifespan. Whether you choose to run, bike, swim or dance, incorporating cardio into your daily routine can help you live a longer and healthier life. So, lace up those running shoes or hop on that bike, and start your journey towards a longer and more active life.
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