The American Heart Association and WHO recommend 150 minutes of cardio exercise a week to maintain a healthy body. It means that you are recommended to exercise for 30 minutes with a frequency of 5 times a week.

Cardio exercise is a type of exercise that can increase heart rate and breathing significantly, such as fast walking, running, cycling, swimming, jumping rope, aerobics, and so on. This sport has many health benefits. What are the benefits of cardio exercise?

Benefits of Regular Cardio Exercise

Good for heart health

The main benefit of cardio exercise is, of course, heart health. When done regularly, cardio can help train the heart to work more efficiently and not work too hard to pump more blood.

Cardio can help improve blood circulation and reduce the risk of cardiovascular diseases such as high blood pressure, heart attack, and stroke.

Loses weight

Cardio helps burn calories and boosts the body's metabolism, which can help create the calorie deficit necessary for weight loss. Apart from burning calories during exercise sessions, cardio also increases calorie burning after exercise, known as afterburn.

Cardio exercise is also safe for people with obesity, such as fast walking, cycling, swimming, aerobics, and dance.

Reduces stress

When you do cardio exercise, the body undergoes various physiological and hormonal changes that can help reduce stress and improve mood. It also increases blood circulation to the brain, which in turn improves cognitive function and makes you more calm and focused.

Cardio also provides a sense of pride, which has a positive impact on mood and overall mental well-being.

Improves body productivity

Cardio exercise improves overall productivity through increased energy and stamina, decreased stress, improved concentration, increased creativity, improved sleep, and reduced productivity disorders such as stress, fatigue, and lack of energy.

Maintains joint health

Low-impact cardio is good for increasing heart rate and building strength without putting excessive stress on your joints. In addition, cardio can also maintain joint range of motion, reduce the risk of hip fractures, help reduce joint pain, and fight osteoporosis (bone loss).

Improves skin health

Not just for your heart, bones, and joints, regular cardio exercise can have a number of benefits for your skin. Improved blood circulation helps supply oxygen and essential nutrients to skin cells, which in turn helps maintain healthy skin and reduce signs of aging.

Read more: The Benefits and Risks of Walking Barefoot for Health

Which Type of Cardio is Suitable for You?

Choosing the type of cardio that suits a person can vary depending on several factors, such as fitness level, personal preference, health condition, and the purpose of doing cardio exercise itself.

You can choose brisk walking, cycling, swimming, running, or joining an aerobics class. It is important to consult your doctor before doing cardio, especially if you are obese, have heart disease, or have other health conditions.

If you need medical advice or consultation, you can either visit a doctor or make use of the consultation features that are available in the Ai Care application by downloading the Ai Care application from the App Store or Play Store.

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