The promise of the benefits of exercise is what motivates one in five Americans to belong to a health club or studio in the US. Yet, to truly appreciate the positive impact of exercise, it’s important to explore exactly what aerobic activities can do for you.

Aerobic exercise is the type of activity that gets large muscle groups in your body moving and as a result, increases your blood circulation. It’s called cardiovascular or “cardio” activity. Some of the types of cardio activities are running, cycling, swimming, walking fast, rowing, jumping rope, hiking, and elliptical training.

Aerobic exercise has long been touted for its numerous health benefits by fitness and health gurus. While many people associate cardio with improved cardiovascular health and better weight control, there are several surprising ways that this type of exercise impacts your body.

1. Better Brain Function

Who would think that doing your cardio exercise would give you a better functioning brain? But the fact is that it does and here’s why: it increases blood flow to your brain. The better circulation then grows new blood vessels and neurons. More neurons in your brain means you’ll score higher on tests in school, remember what your boss tells you to do for the day, and even helps keep you in a happier mood.

Regular aerobic exercise has even been linked to a reduced the possibility that someone will develop dementia by 28% and Alzheimer’s disease by 45%.

2. Strengthened Immune System

Aerobic exercise doesn't just strengthen your muscles; it also strengthens your immune system. Each session of cardio makes your immune system more efficient at fighting off infections and illnesses. During exercise, muscles become inflamed, which sets inflammation-busting compounds such as interferon in motion. Inflammation that is out of control is associated with autoimmune diseases but interferon improves exercise endurance and enhances the ability of the muscles to use energy as fuel.

However, it’s important not to do too much cardio (more than 45 minutes) because too much exercise can suppress your immune system, even though it’s only for a short time period. Prolonged exercise will depress white blood cell activity

3. Makes Your Gut Bacteria Buff

Even your digestive system gets healthier when you participate in aerobic exercise. Regular cardio workouts increases blood circulation to your whole GI system, which can alleviate constipation and bloating.
It promotes healthy gut bacteria, helps establish a rhythm for food to pass through your system, regulating bowel movements. This means you’ll be happier more often because you won’t have excess waste in your system, which contributes to better overall digestive health.

But don’t neglect your diet when exercising, thinking that all you need is exercise to accomplish this. Your microbiome won’t be fully optimized unless you eat a healthy diet.

4. Reduced Inflammation

Chronic inflammation is a contributing factor to various health conditions, including heart disease and diabetes. Aerobic exercise has been shown to reduce markers of inflammation in the body, leading to a decrease in the risk of chronic diseases. By mitigating inflammation, regular cardio can support long-term health and well-being.

Specifically, muscle inflammation caused by exercise revs up your body’s T cells, which contribute to enhancing the ability of your muscles to use energy as fuel.

5. Catch More Zzz’s

Quality sleep is essential for overall health, and aerobic exercise can help you achieve it. Engaging in regular cardio workouts can improve sleep patterns by promoting deeper and more restful sleep. It does this by producing more melatonin, which regulates your sleep-wake cycles. You end up falling asleep faster and sleeping better.

It also reduces stress, which is a common reason for preventing you from falling asleep and staying asleep. And it also helps regulate body temperature, which is important to fall asleep easier. Aerobic exercise can also reduce the symptoms of sleep disorders like insomnia. Improved sleep quality leads to enhanced daytime alertness and cognitive function.

6. Stress Reduction

Stress can take a toll on both mental and physical health. Aerobic exercise is a potent stress reliever, as it stimulates the release of endorphins, the body's natural mood enhancers. These endorphins help combat stress and alleviate anxiety and depression. Additionally, the rhythmic, repetitive movements of aerobic activities can have a calming effect on the mind, providing mental relaxation.

An additional thing you should know about aerobic exercise is that recent studies have shown that you don’t need to do long bouts of it in order to get these benefits. Short bouts of 10 minutes can be just as effective. In fact, one university study in 2015 showed that those who performed short spurts of vigorous intensive activity were 31% less likely to develop hypertension five years later.

In summary, there are many reasons why we should all do cardio other than to prevent heart attacks and lose weight. The benefits for brain function, immunity, digestive health, effects on inflammation, sleep, and relieving stress can’t be disputed. Consider what you can do to start incorporating regular cardio workouts into your fitness routine for well-being!