Relieve chronic muscle pain and fibromyalgia. Aerobic exercise stimulates the growth of tiny blood vessels (capillaries) in your muscles. This helps your body deliver oxygen to your muscles more efficiently and remove irritating metabolic waste products, such as lactic acid.
Boost your mood. Aerobic exercise can ease the gloominess of depression and the tension associated with anxiety.
Build strong bones. Weight-bearing aerobic exercise, such as walking, can reduce your risk of osteoporosis and its complications. Low-impact aerobic exercises — such as swimming, cycling and pool exercises — can help keep you fit without putting excessive stress on your joints, making these exercises good choices if you have conditions such as arthritis.
Feel better and enjoy life more



Aerobic exercise can help:

Increase your stamina. Aerobic exercise may make you tired during and right after the activity. But over the long term it can increase your stamina and reduce fatigue.
Manage your stress. A session of aerobic exercise after a stressful workday can help you relax.
Improve your sexual performance. In 2003, scientists at Harvard School of Public Health found that men who ran at least three hours each week reported sexual functioning like that of men two to five years younger.
Stay active and independent as you get olderAerobic exercise can help you:

Maintain your mobility. Maintaining a program of regular aerobic exercise keeps your muscles efficient and strong, which can help you stay steady on your feet as you get older. If you rely on a wheelchair, aerobic exercise that focuses on your arms, shoulders and upper body — rowing or cross-country skiing using a sit-ski, for example — can help your upper body stay strong while improving your cardiovascular health.
Stay independent. As you age, aerobic exercise can help your muscles stay strong, which will help you avoid falls and fractures.
Extend your lifespan. People who engage in cardiovascular exercise appear to live longer than those who don't.
Regardless of your age, weight or athletic ability, aerobic exercise is good for you. Is there a particular health benefit that motivates you to get moving?

Many ways to achieve aerobic fitness

Achieving a higher level of aerobic fitness can be fun because there are many activities from which to choose. Among the many options are:

Walking
Aerobic dance
Swimming
Bicycling
Cross-country skiing
Running
Jogging
Aquatic exercise
Dancing
Stair climbing
Elliptical training
Rowing
Walking is a popular form of aerobic exercise. It's simple and inexpensive. All you need is a pair of comfortable walking shoes that fit your feet. You can even benefit from time spent doing routine aerobic activities such as gardening or housework.

Get your body moving to experience the health benefits

You now know about the health benefits of aerobic exercise and how it affects your body. Let the health benefits inspire you to seek a higher level of aerobic fitness. Live longer and stay healthier with just 30 minutes a day.

By Mayoclinic.com

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