How Aerobic Exercise Benefits Your Heart?

                                                                                                                                                                            Many people dismissed the rise of aerobic exercise in the 1970s as just another ‘health fad’. However, Dr. Kenneth Cooper (who first came up with the notion) was determined not to be undone by a few naysayers. Thanks to his extensive research and passion for health, aerobic exercise gradually spread throughout the world. Now, doctors and physiotherapists routinely request their patients to practise aerobic exercise as a way to help fight disease as well as to maintain optimal overall health.

Now, researchers at the Columbia University Medical Center have found out that regular aerobic exercise helps to keep your heart healthy.  

The research

The study looked at how the blood cells behave in the presence of germ particles. For this, blood samples from 46 healthy adults within the age of 20 and 45 were taken. Samples were taken before and after a session of moderate aerobic exercise. The samples were then exposed to an infectious agent called Lipopolysaccharide (LPS). The researchers observed the level of Tumour Necrosis Factor(TNF), which is the first stage in the process of inflammation. 

The findings

The blood samples taken after the period of aerobic exercise showed reduced TNF after exposure to the infectious agent. This finding strongly suggests that regular aerobic exercise can help reduce systemic inflammation which often leads to heart disease. By controlling the level of inflammation, aerobic exercise reduces the risk of atherosclerosis, a factor which is responsible for heart disease. 

4 effective aerobic exercises for the heart

1. Jogging: This is the simplest kind of exercise you can do to help keep your heart healthy. Jogging is enjoyable, safe, inexpensive and requires no added equipment. Just set aside 30 minutes in the morning and jog around your neighbourhood, or just do it in the park.

2. Riding a bicycle: Regular cycling activates the large muscles in your legs, which in turn provides moderate aerobic exercise for your heart. If you are not a fan of the outdoors or if it’s raining, you can always try out pedalling on a stationary bike. This equipment is relatively affordable and provides great value for money. 

3. Swimming: Just two and a half hours of swimming per week can give your heart the right amount of aerobic activity to stay healthy. One reason you can opt for swimming instead of jogging or walking is that it puts less stress on your bones and joints. Thus, even the elderly can take up swimming. 

4. Weight training: Don’t let the name fool you – weight training does not mean lifting metal weights. The ‘weight’ which is extensively used in this form of exercise is your own body weight. Weight training can not only keep your body weight under control, but also increase muscle mass and bone density while helping your heart to become stronger.   

By Khalid Md. Saifullah
Naturoveda Health World

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