Aerobic Exercise and Health Benefits
Pedro Victor Nogueira de Souza¹, Raphael Lopes Olegário¹ and Alexandre Lima de Araújo Ribeiro¹*
1Department of Physical Education, University of Brasilia, Brazil
Submission: January 14, 2020; Published:January 24, 2020
*Corresponding author:Alexandre Lima de Araújo Ribeiro, Professor in Faculty of Physical Education, University of Brasilia, Brazil
How to cite this article:Pedro V N d S, Raphael L O, Alexandre L d A R. Aerobic Exercise and Health Benefits. J Phy Fit Treatment & Sports. 2020; 7(4): 555716. DOI : 10.19080/JPFMTS.2020.07.555716
Abstract
Physical inactivity is directly related to metabolic diseases, cancer, among others. In addition, physical inactivity provides an increased risk of mortality from various causes. Aerobic exercise, whether interval or continuous, is one of the tools for decreasing sedentary levels, as well as improving health markers and cognitive abilities. This type of exercise can even be practiced by individuals of all ages and health conditions.
Keywords:Aerobic exercise; Health; Sedentary lifestyle; Mental health
Introduction
A sedentary lifestyle and lack of physical activity negatively impacts the health of the individual, which can cause a series of diseases such as cancer, hypertension, type 2 diabetes and other diseases linked to physical inactivity [1]. Physical inactivity is also an aggravating factor for the health of individuals in children and adolescents, as physical inactivity in children and adolescents increases the onset of metabolic diseases and obesity [2]. Regular physical activity results in an increase in the maximal oxygen uptake rate (VO2máx), which in turn is directly related to a decrease in the mortality rate, therefore, the higher the VO2máx, the lower the probability of death from all causes [3].
Benefits of aerobic exercise
The physical exercise can reduce blood pressure and minimize the use of medication [4]. As demonstrated by Oliveira et al. [5] that through aerobic exercise found a reduction in blood pressure (BP) and a reduction in medication use. This study was conducted with 47 hypertensive patients of both genders, mostly women, aged between 46 and 77 years. The training consisted of 10 weeks, 3 times a week with intensity in the first 5 weeks were 50% of the reserve heart rate (HR), 60% of the 5th-8th week and 70% in the last 2 weeks. This exercise program resulted in a decrease in the number of medications used by patients, improved BP control and increased quality of life. Another study compared continuous versus interval aerobic training in Alzheimer’s patients. Both protocols were performed at 30 minutes twice a week for 9 weeks. However, the interval was done 6 sets of 1 minute of stimulation at 80% of HR and 4 minutes of active rest at 60% of HR. This protocol resulted in an improvement in functionality, as well as an increase in fitness and quality of life of these individuals. Thus, aerobic exercises demonstrated impact not only on motor parameters, but also on neural parameters [6]. The same occurred in a study in which treadmill exercises improve brain function after ischemia [7].
Physical exercise and mental health
As physical and mental status are generally mutually dependent on each other, there is a considerably direct connection between physical and mental health, so reduction in physical capacities may also cause a decrease in self-esteem, which is a set of abilities, competence and characteristics that an individual believes he or she owns [8]. However, the physical exercises can exert positive effect on mental health and consequently, people who undergo physical rehabilitation follow their treatment programs more effectively, realizing improvements in treatment [9]. That way, the exercise training not only promote the individual’s physical health, but also may influence his or her mental condition. In addition, aerobic exercises such as jogging, swimming, cycling, walking, gardening, and dancing, reduce anxiety and depression [10]. These improvements in mood to be caused by increase in blood circulation to the brain due to exercise physical, and by an influence on the hypothalamic-pituitary-adrenal (HPA) axis and, thus, on the physiologic reactivity to stress [10].
Conclusion
We conclude that aerobic exercise is extremely important not only for physical and metabolic health, but also for mental health. Thus, the practice of aerobic exercise needs to be encouraged for all groups and ages, as besides avoiding metabolic diseases also increases life expectancy, functional and cognitive ability. Regarding the performance of the exercises, scientific evidence shows that the practice can be done at different levels of intensity and stimuli, both in interval training and continuous.
References
- Katzmarzyk PT, Janssen I (2004) The Economic Costs Associated With Physical Inactivity and Obesity in Canada: An Update. Canadian Journal of Applied Physiology 29(1): 90-115.
- Gualano B, Sá Pinto AL, Perondi B, Leite Prado DM, Omori C, et al. (2010) Evidence for prescribing exercise as treatment in pediatric rheumatic diseases. Autoimmunity Reviews 9(8): 569-573.
- Blair SN, Kohl III HW, Paffenbarger RS, Clark DG, Cooper KH, et al. (1989) Physical fitness and all-cause mortality. A prospective study of healthy men and women. JAMA: The Journal of the American Medical Association 262(17): 2395-2401.
- Rondon MUPB, Brum PC (2003) Exercício físico como tratamento não-farmacológico da hipertensão arterial. Revista Brasileira de Hipertensão 10(2): 134-139.
- Pinto K, Oliveira C, De Lourdes Vieira E, Domingos De Oliveira J, Russo De Oliveira K, et al. (2010) Aerobic exercise for hypertension treatment and quality of life in hypertensive patients of Programa de Saúde da Família from Ipatinga. Revista Brasileira de Hipertensão 17(2): 78-86.
- Enette L, Vogel T, Merle S, Valard-Guiguet AG, Ozier Lafontaine N, et al. (2020) Effect of 9 weeks continuous vs. interval aerobic training on plasma BDNF levels, aerobic fitness, cognitive capacity and quality of life among seniors with mild to moderate Alzheimer’s disease: a randomized controlled trial. European Review of Aging and Physical Activity 17(1): 2.
- Pan G, Jin L, Shen W, Zhang J, Pan J, et al. (2020) Treadmill exercise improves neurological function by inhibiting autophagy and the binding of HMGB1 to Beclin1 in MCAO juvenile rats. Life Sciences 243(2020): 117279.
- Mousavi Gilani SR, Khazaei Feizabad A (2019) The effects of aerobic exercise training on mental health and self-esteem of type 2 diabetes mellitus patients. Health Psychology Research 7(6576): 10-14.
- Ferdowsi M, Marashian F, Marashian S (2010) The Effects of 12-Week Aerobic Exercises on Rate of Mental Health in Male Students of Ahvaz Payam Noor University. Human Movement 11(2): 167-171.
- Guszkowska M (2004) Effects of exercise on anxiety, depression and mood. Psychiatria Polska 38(4): 611-620.