Cardio Exercise is exercise aimed primarily at strengthening the heart and lungs by stimulating them to work harder. When the lungs become stronger, oxygen exchange improves, and when the heart becomes stronger, the heart rate decreases. Blood pressure also improves. Additionally, cardio exercise helps burn a lot of calories, which is effective for weight loss.
Before starting cardio exercise… you should know
Because cardio exercise focuses on continuous body movement, it affects the heart rate, which gradually increases. Therefore, if you are new to exercising, you should consider your readiness and carefully observe your body’s response. If you experience dizziness, shortness of breath, irregular heartbeat, or muscle fatigue, reduce the intensity slowly and then rest. Do not stop abruptly to allow your body and heart time to adjust and slow down. If these symptoms occur, you should consult a doctor immediately.
5 Benefits of Cardio Exercise
- Weight loss, especially when combined with proper nutrition, which further enhances weight loss.
- Strengthening because exercise stimulates the heart to work harder, making it stronger and more efficient at pumping blood. This benefits the circulatory system and also strengthens muscles, allowing better mobility as you age. Importantly, it also boosts the immune system, reducing the risk of viral infections and making you less prone to illness.
- Reducing health risks Regular exercise helps lower the risk of various diseases, including heart and cerebrovascular diseases, by reducing cholesterol levels. It stimulates the body to produce good cholesterol (HDL) and eliminate bad cholesterol (LDL). It also lowers the risk of obesity, high blood pressure, diabetes, and some cancers. Moreover, maintaining a healthy weight through exercise helps reduce the risk of osteoporosis.
- Reducing symptoms of chronic diseases For patients with chronic diseases, appropriate exercise helps lower blood pressure, blood sugar, and blood lipids, and strengthens the heart. However, patients should exercise at a suitable level and always consult a doctor first.
- Mental health recovery For those with mental health issues such as depression or stress, exercise helps relax the mind. When done continuously, it leads to improved emotional changes. Regular exercisers often feel cheerful and refreshed.
However, to gain the maximum benefit, exercise regularly for at least 30 minutes per session, 5 times a week, totaling more than 150 minutes per week. Be careful not to exercise more than 2 hours per day, as fatigue may weaken the immune system or cause tendons, muscles, and joints to overwork, leading to injury or inflammation, which can be more harmful than beneficial.
Dr. Chayut Cheewapruk
Cardiovascular Specialist
Heart Center, Phyathai Nawamin Hospital
