Aerobic Exercises: A Roadmap To A Healthy Heart

The only place where Vidhi (name changed) can tolerate the heat and sweat of Mumbai is her aerobics class, and her body thanks her for it. As the name suggests, aerobic exercise is a form of workout that requires oxygen in abundance. That happens when you force your body to breathe harder. From brisk walking to fun Zumba and more intense HIIT workouts— aerobic exercises include a large list of popular workouts. The sad part is that research, like this study, talks about how Asian Indians are less likely to meet their aerobic targets by 22% and muscle-strengthening exercise targets by 18%. Read on to learn why aerobic exercises are a fantastic way to boost your health.

What are aerobic exercises?

Aerobic exercises are often known as cardio. These workouts pump up your heart rate to hasten the blood flow and increase the amount of oxygen you breathe in. Whether you're jogging, swimming, or jumping rope, aerobic activities move big muscle groups like the glutes and the hamstrings and with every step, jump, or kick, your muscles work harder, boosting your metabolism and torching those calories.

Aerobic exercises target three benefits at once:

1. Building muscle strength
2. Increasing body stamina
3. Burning excess fat

Benefits of aerobic exercises

Here are the aerobic exercise benefits for you in a nutshell:

• Improved heart health
  Aerobic exercises place a controlled, sustained demand on the heart, which strengthens the heart muscle and improves its endurance over time. As the heart becomes more efficient, it is able to pump blood more effectively throughout the body, ensuring that tissues and organs receive plenty of oxygen. This enhanced cardiovascular efficiency reduces the risk of conditions such as coronary artery disease, heart attacks, and strokes, and contributes to long-term heart health.

• Rectifying your lipid profile
  A healthy lipid profile is essential for preventing cardiovascular disease. Regular aerobic exercise helps lower levels of low-density lipoprotein (LDL), often referred to as “bad” cholesterol, as well as triglycerides, both of which contribute to plaque build-up in the arteries. At the same time, it increases high-density lipoprotein (HDL), the “good” cholesterol that helps keep arteries clear. This combination supports smooth blood flow, reducing the likelihood of hypertension, heart attacks, and strokes.

• Better lung function
  Cardio-based activities encourage deeper, more rhythmic breathing, challenging the lungs to work harder and become more efficient. Over time, this improves the lungs’ capacity to take in oxygen and expel carbon dioxide. Better respiratory efficiency means your body can deliver oxygen to your muscles and organs more effectively, enhancing stamina, endurance, and overall respiratory health.

• Weight management
  Aerobic exercise increases your energy expenditure by activating large muscle groups and boosting your metabolic rate. This leads to calorie burning both during the activity and, depending on intensity, for a short period afterwards. Consistent aerobic training helps reduce body fat, maintain a healthier weight, and support the development of lean muscle mass. When combined with a balanced diet and proper sleep, cardio becomes a highly effective tool for managing weight and improving body composition.

• An instant mood booster
  Engaging in aerobic activity stimulates the release of endorphins, natural chemicals in the brain that promote a sense of well-being and reduce feelings of stress. Regular cardio workouts have been shown to ease symptoms of anxiety and depression, support emotional resilience, and improve overall mental health. The immediate uplift in mood, combined with long-term psychological benefits, makes aerobic exercise a valuable part of emotional self-care.

Common aerobic exercises to begin with

As a beginner or a cardio pro, it is advisable to begin all aerobic exercise routines with advice from your general physician and fitness trainer. Heart issues, hypertension, and orthopaedic histories, if any, need to be considered before setting the aerobic tone for you.

• Walking:
  Walking is a low-impact exercise suitable for beginners and those recovering from injuries, as it gently strengthens muscles, improves cardiovascular endurance, and burns calories. Start slow, brisk, and gradually pace up. Jogging is another beginner-friendly option for aerobic workouts.

• Running:
  Running is a popular cardiovascular exercise that needs to be tailored to different fitness levels. So is the childhood fun play of skipping a rope. They are high-impact aerobic workouts that spike all muscle groups.

• Interval training:
  Interval training, which involves alternating high-intensity running interspersed with periods of active recovery or walking, is another effective way to improve speed and endurance while burning calories.

How often should I do aerobic exercises?

For optimal heart health and overall well-being, it is generally recommended to engage in aerobic exercises most days of the week. The standard guideline suggests at least 150 minutes of moderate-intensity activity, such as brisk walking, cycling, or swimming, or 75 minutes of vigorous-intensity activity like running or high-intensity interval training, spread across the week. This can be broken down into manageable sessions, such as 30 minutes a day for five days, making it easier to maintain consistency. Incorporating shorter bouts of activity, even 10–15 minutes at a time, can also provide benefits.

Common terms: Aerobic fitness, endurance, and stamina

When reading about aerobic exercises, you might come across three distinct terms: aerobic fitness, stamina and endurance. Let’s understand each.

Aerobic fitness measures how well your body uses oxygen, while endurance is about how long your muscles can keep going during exercise. Unlike aerobic fitness, endurance isn't measured directly using tests. Why?

Endurance focuses more on how your muscles work overtime rather than on how much oxygen they can use quickly. Improving endurance means making your muscles better at using oxygen, which can be important for staying healthy and preventing injuries, especially in sports.

Stamina, on the other hand, is the capacity, both physical and mental, to stay energetic and continue doing an activity. It does not pinpoint muscle strength or its capacity.

Improving aerobic fitness and endurance is vital for athletes to prevent injuries. Training should be tailored to a specific sport, starting with general fitness and stamina buildup and progressing to specific endurance work.

Remember, if you stop training, your aerobic fitness and endurance can decrease quickly, so it's important to stay consistent with your workouts for the best performance. That’s why you need to choose a kind of aerobic exercise that you can sustain and continue on a regular basis.

What is the difference between aerobic and anaerobic exercises?

While both aerobic and anaerobic exercises help improve fitness, they differ in how your body uses energy during activity.

Aerobic exercises, like walking, swimming, cycling, or dancing, depend on oxygen to produce energy. These workouts are usually moderate in intensity but can be continued for a longer duration. They help strengthen the heart, build endurance, and improve overall energy levels.

Anaerobic exercises, in contrast, are short and intense bursts of movement such as sprinting, heavy weightlifting, or high-intensity interval training (HIIT). During these activities, the body uses stored energy instead of oxygen because the effort is too intense to sustain for long.

In simple terms, aerobic workouts focus on building stamina and endurance, while anaerobic workouts aim to build strength, speed, and power. Including both in your fitness routine can help you achieve a balanced, stronger, and more active lifestyle.

Do I need to go gym for aerobic exercise?

You don’t necessarily need to hit the gym for aerobic exercise. Simple movements such as walking, jogging, skipping rope, climbing stairs, or dancing at home are all great forms of aerobic exercise. The key is to keep your heart rate elevated and stay consistent. You can even make it fun by joining a Zumba class, going for a swim, or cycling around your neighbourhood.

If you prefer guidance and group motivation, the gym can be a great place to start. But if you enjoy outdoor workouts or home routines, you can easily stay fit without stepping into one. What matters most is finding an activity you enjoy and can sustain regularly; that’s what makes aerobic exercise truly effective.

Aerobic exercise: A starting point to a healthier you

Neil Welch, Research and Rehab Testing Services at UPMC | PhD, Strength & Conditioning, in his article ' The Power of Aerobic Exercise in Preventing Weight Gain’, says, "In essence, aerobic exercise isn't solely about shedding pounds; it's about cultivating a healthier body composition, revving up your metabolism, and optimising your overall well-being.”

Rightly so. Knowing what aerobic exercises are is perhaps a good motivation to begin your fitness journey, but it may not be the only one for you. What’s important is to treat the mind and body as one unit and work towards keeping them fit and functioning. So lace up those sneakers and get moving!

Frequently Asked Questions

1. What are aerobic exercises?

Aerobic exercises are physical activities that increase your heart rate and breathing for a sustained period, such as walking, running, swimming, or cycling.

2. How do aerobic exercises benefit the heart?

They strengthen the heart muscle, improve blood circulation, and reduce the risk of heart disease, heart attacks, and strokes.

3. Is aerobic exercise beneficial for blood pressure?

Absolutely. Consistent aerobic activity helps maintain healthy blood pressure levels by improving vascular function and heart efficiency.