6. Aerobic Exercise

Aerobic Exercise

Effects

Aerobic exercise is also called endurance exercise, as it affects an individual’s endurance. It has a positive effect on cardiovascular and respiratory factors. Aerobic exercise should include activities such as cycling, swimming, dancing, aerobics, walking, hill walking, Nordic walking. So, activities in which all major muscle groups are active.

Picture: Gpharm Hà Nội’s photo (Flickr)

Aerobic exercise is especially important for the health of the cardiovascular system. Regular aerobic exercise:

• lowers blood pressure
• lowers triglycerides in the blood
• increases HDL (good) cholesterol in the blood
• lowers the amount of waste in the body
• increases aerobic capacity
• reduces arterial stiffness
• improves glycemic control

Bild: JPhillips4 (Pixabay)

Cardiovascular Health

Regular aerobic activity strengthens the heart and improves circulation, reducing the risk of heart disease and stroke. It helps regulate blood pressure and cholesterol levels, which are critical for aging individuals.

Bone and Muscle Strength

Weight-bearing aerobic exercises like walking or dancing improve bone density, reducing the risk of osteoporosis, and help maintain muscle mass to combat sarcopenia. These benefits reduce the likelihood of fractures and falls.

Cognitive Function

Improved blood flow to the brain from aerobic activity supports memory and cognitive functions, lowering the risk of dementia and Alzheimer’s disease.

Mental Health

Exercise helps manage anxiety and depression by releasing endorphins. Joining group classes can also combat social isolation, enhancing overall well-being.

Sleep and Longevity

Aerobic activity promotes better sleep quality and supports independent living by maintaining mobility, flexibility, and balance.

training

For the elderly, daily regular medium-intensity exercise lasting at least 20-30 minutes is recommended. This is an activity that the exerciser rates on a scale of 1 (sitting) to 10 (maximum effort) with a difficulty rating of 5-6, which represents approximately 50-75% of maximum heart rate.

Such intensity is also often called conversational or conversational pace, because according to a rough estimate, this is the intensity at which we can still have a normal conversation.

Exercises

For seniors, low-impact activities such as swimming or cycling are excellent for joint health, while weight-bearing exercises like brisk walking are ideal for bone and muscle health. It’s essential to tailor exercise types to individual capabilities and health conditions