Maintaining Body Fitness with Aerobic Exercise

Want your body and bones to stay strong? Regardless of your age, doing aerobic exercise regularly can have many benefits to stimulate your heart rate,


Want your body and bones to stay strong? Regardless of your age, doing aerobic exercise regularly can have many benefits to stimulate your heart rate, respiration and be good for your heart.

Basically, all activities that use oxygen to burn calories to produce energy and increase heart rate can be called aerobic exercise. However, in Indonesia, aerobics is often identified with exercise, or sometimes it is called healthy heart exercise. Aerobic exercise is a series of movements that activate the muscles of the body. If done regularly and consistently, this activity turns out to bring many benefits.

What are the benefits of aerobic exercise?

  • Aerobic exercise or cardio is a form of activity aiming to increase the heart rate for a certain duration. Aerobics is beneficial in increasing oxygen flow to the muscles and heart. The more oxygen that enters, the healthier the body becomes.
  • Here's how the body responds to the aerobic exercise you do, including:
  • Aerobics makes it easier for you to breathe longer and deeper, which increases oxygen levels in the blood, muscles, and heart. This increase will dilate blood vessels and the body to excrete exhaust gases, such as carbon dioxide and lactic acid.
  • The heart will beat faster to pump blood to the muscles and back to the lungs better.
  • Aerobics makes your body release endorphins, which act as natural pain relievers, make your heart happy, and improve your mood.
  • Strengthens the heart and lungs by increasing blood flow to both organs.
  • Improve blood circulation efficiency and reduce blood pressure.
  • Increase the number of red blood cells in the body. These cells play a role in delivering oxygen throughout the body and carrying carbon dioxide from the tissues to the lungs.
  • When combined with a healthy diet and adequate rest, aerobic exercise can benefit daily health. Among them:
  • Increase stamina and immune system, thereby reducing the risk of getting sick, especially flu viral infections such as colds.
  • Maintain ideal body weight.
  • Makes the body not easily tired.
  • Increases the muscle's ability to burn fat during movement. This exercise is also good to do as a sport to shrink the stomach.

If done regularly in the long term, aerobic exercise also plays a role in reducing the risk of certain chronic conditions. Coronary heart disease conditions can improve if you do aerobic exercise regularly. Aerobic exercise can also prevent blood vessels' blockage by increasing good cholesterol (high-density lipoprotein / HDL) and lowering bad cholesterol levels (low-density lipoprotein / LDL). In addition to helping control blood pressure and blood sugar levels, aerobic exercise also reduces your risk of developing various diseases, especially obesity, type 2 diabetes, stroke, some types of cancer, and osteoporosis.

Doing aerobic exercise is not only beneficial for the body but also for mental health. Aerobic exercise for 30 minutes and three times a week has been shown to reduce cognitive decline in the elderly. In addition to reducing the risk of depression and anxiety by relaxing the mind, aerobic exercise keeps the mind sharp as you age. Furthermore, as a result of all of the above benefits, those who did this activity were more likely to live longer than those who rarely exercised.

Doing Aerobic Exercise Right

Which is better, doing 30 minutes of aerobic exercise every day or one hour three times a week? Research has found that aerobic exercise done for a long duration but less frequently brings fewer benefits than those done for a shorter period of time but more frequently. But the most important thing is to make aerobic exercise a part of our daily life and lifestyle.

However, excessive aerobic exercise is also not good for your body. Also, doing aerobic exercise can often cause several symptoms such as fatigue, sleep disturbances, and a pounding heart when resting.

By joining a fitness center, your training will be more focused with the help of an instructor. Besides, much passion for practicing makes you feel like you are not alone in achieving your health goals. For those who don't have enough time to go to the fitness center, aerobics can also be done at home.

At least start the aerobic exercise by warming up for about six minutes. Warming up or stretching before and cooling down after aerobic exercise reduces injuries and improves the body's readiness to make movements.

Doing Simple Aerobics at Home

The following are a series of aerobic exercises that you can do yourself at home.

Rocket jump

Stand slightly bent with both legs opened. Bend your knees a little. Place both palms on the thigh. Jump with your arms straight up, and straighten your legs. Land slowly. Then put the body back in the position before jumping. Do two sets of 15-25 repetitions.

Squat jump

Stand straight, tighten your stomach and straighten your back. Then squat down by pushing your butt back as if going to sit, and your back is still straight as if it was at a 45-degree angle. Arms are on either side of the knee. Jump up high with your arms stretched to the right and left and legs wide apart—land lightly with your back bent and your hands on the left and right sides of your knees. Do two sets of 15-25 reps each.


With your legs open at shoulder level, stretch your hands out in front of you and lower your thighs and buttocks to reach a position like a person sitting in a chair, with your thighs parallel to the floor. Keeping your back straight at a 45-degree angle, hands straight forward. Repeat these movements 15-25 times.


Performed with a series of movements as follows:

- From a standing position, take a squat position with both hands holding the floor. 

- Then, straighten your legs back with both hands still on the floor until they form a push-up position. 

- Quickly return to the squat position without changing your hands, then stand up with both hands reaching up. 

- Repeat this movement 15-25 times.

If you haven't been doing your regular exercise for a long time and want to do aerobic exercise, start with a light duration and intensity. For example, doing a five-minute movement in the morning, then the next 2-3 days increase to 10 minutes, and so on.

However, if you have a chronic disease, consult your doctor first before exercising. For example, you have arthritis, then you need to ask how you can still do aerobic exercise that is safe for your condition.

It is never too late. Whatever your goals, from losing weight to keeping the body healthy to reduce the risk of stress, aerobic exercise can provide benefits if done regularly and regularly.

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