Exercise with oxygen? What is this (Aerobic Activity)? Let's talk in detail!

When you hear the words '(Aerobic Activity)', you probably think, "Oh, this must be something big and difficult." Maybe a doctor has told you about this, or you have read or seen it somewhere. But in fact, this is very simple, it has many benefits for our bodies that we can't imagine, and it is something that can be easily incorporated into our daily lives. So, today, let's talk simply and clearly about what this (Aerobic Activity) is, why it is so good for our bodies and minds, what kinds of things it includes, and how we can start doing it too?

What exactly is this (Aerobic Activity)? Let's understand it simply!

Simply put, aerobic activity is any activity that uses oxygen in your muscles. Think of your muscles as little engines in your body. These engines need fuel to work. Similarly, our muscles need energy to work. In aerobic activity, the main source of this energy is the oxygen we breathe in. When you do this type of exercise, you will feel your breathing getting a little faster, and your heart rate will also increase. Do you know why? Because your muscles need more oxygen, both your heart and lungs work harder to send that oxygen throughout your body as quickly as possible. It's like when you step on the accelerator of a car, the engine works harder. The word "aerobic" literally means "with oxygen." So, when you do this exercise, the cells in your body, especially muscle cells, use oxygen to produce energy. It is only when you do this continuously for a while that you get good results.

Why is this (Aerobic Activity) so valuable to us? What are the benefits of it?

Aerobic activity is not just about getting your body moving. It has countless benefits for both our physical and mental health. Let's take a look at the main benefits:

1. The heart becomes healthy, like a super motor!

Your heart is an amazing muscle. When you do aerobic activity, this heart muscle becomes stronger.

• The heart's function becomes more efficient: The heart is able to pump more blood with less effort.
• Blood pressure is controlled : This helps reduce it in those who have high blood pressure (hypertension) and prevent it from developing in those who do not.
• Increases good cholesterol ( HDL ) levels: Reduces bad cholesterol ( LDL ) levels and prevents fat deposits in blood vesselsIt stops the buildup of plaque. This reduces the risk of developing diseases like heart attack and stroke .

2. The lungs come to life!

When we do aerobic exercise, we start breathing deeply. This increases the capacity of our lungs. This means that the amount of oxygen we can take in with one breath increases, and the amount of carbon dioxide we can exhale becomes more efficient. So, we feel less tired even when we exert ourselves.

3. A great way to control your weight!

Aerobic activity helps burn the extra calories we get from the food we eat. This reduces the accumulation of unwanted fat in the body and helps maintain a healthy weight. This is very important for those who are facing the problem of obesity.

4. You can stay refreshed all day long!

Although you may feel a little tired at first, as you continue to do aerobic activity, your energy level will increase. This will help you stay energized and work through the day without feeling tired.

5. You will find happiness and peace of mind!

When we do aerobic activity, our brain releases chemicals called endorphins. These are like natural painkillers and mood enhancers. As a result, things like stress and anxiety are reduced, and we feel happy and relaxed. For some people, this can also provide relief from conditions like depression.

6. You can protect yourself from many diseases!

By engaging in frequent aerobic activity,

• The risk of developing Type 2 Diabetes Mellitus is reduced.
• Research has also found that it reduces the risk of developing certain types of cancer, for example, colon cancer and breast cancer.
• Because it strengthens bones, it also helps protect against conditions like osteoporosis as we age.

7. Sleep well!

When you exercise hard, it becomes much easier to fall asleep at night, and the quality of your sleep also improves.

Just think, how many benefits there are from this one thing! It's like killing many birds with one stone, right?

So, what falls into this category (Aerobic Activity)? Let's look at some examples.

Aerobic activity doesn't just mean going to the gym and doing big machines. It includes many things that we can easily do in our daily lives. The most important thing is that your heart rate should be a little higher, your breathing should be a little faster, and you should do it for a while. Here are some examples:

• Brisk Walking: Not just walking slowly, but walking quickly until you break a sweat and are breathing heavily. You can go for a short walk on the street with a friend in the morning or evening.
• Jogging or Running:Depending on your energy level, you can either jog or run a little faster.
• Cycling: If you have a bicycle, riding it is a great aerobic exercise.
• Swimming: A good exercise that works almost every muscle in the body and is not too hard on the joints.
• Dancing: It's also great to dance to your heart's content while listening to a song. It's also good to take dance classes like Zumba.
• Sports: Playing team sports like soccer, basketball, netball, badminton, and tennis.
• Skipping/Jumping Rope: A quick, heart-pumping exercise that can be done even in a small space.
• Stair Climbing: It is also better to use the stairs instead of the elevator whenever possible.
• Housework: Think about it, things like sweeping the house or cleaning the garden, if done with a little effort and quickly, can also be considered an aerobic activity.

The most important thing is to choose something you enjoy and can continue to do. Then it will be easier to make it a habit without getting bored.

How long and how often do you need to do these?

This is a problem that many people have. Organizations like the World Health Organization (WHO) say that if a healthy adult,

• You should engage in at least 150 minutes (2 hours and 30 minutes) of moderate-intensity aerobic activity per week.
• Moderate is the level where you can hold a conversation with a friend, even if you're a little out of breath during exercise. You should also break a sweat. For example, walking briskly.
• Or, you should engage in at least 75 minutes (1 hour and 15 minutes) of vigorous-intensity aerobic activity per week.
• Severe exertion is the level at which you feel very tired and have difficulty speaking a few words during exercise. For example, running.
• Or you can do a combination of both.

This doesn't have to be done all at once. You can do it for 30 minutes a day, 5 days a week. Or you can break it up into smaller chunks of 10-15 minutes a day. The main thing is to do something! For children and young people, it's great to do at least an hour a day of these activities.

How to get started? A few tips

"Okay, that sounds good. But how do I get started?" you might be thinking. Here are a few ideas: 1. Choose something you love: As mentioned earlier, when you choose something you love, you feel like doing it. Some people like walking, others like dancing. Choose what works for you. 2. Start Slow: Don't overdo it. Start with 10-15 minutes a day and gradually increase the time and intensity. 3.Join a friend: Exercising with a friend or family member is more fun than doing it alone. It also reduces boredom. 4. Set realistic goals: Set small, achievable goals like "I will walk for 20 minutes three days this week." You will feel good about yourself when you reach those goals. 5. Listen to your body: If you feel tired or in pain while exercising, stop and rest. Don't force yourself . 6. Seek medical advice: If you have a chronic disease (e.g. heart disease, diabetes, high blood pressure), or are over 40 years old, it is wise to consult a doctor before starting a new exercise program.

Small misunderstandings and fears

There are some small misconceptions that make some people afraid or lazy to start aerobic activity.

• "I don't have time": This is something many people say. But can't you find 10-15 minutes a day? You can make that time by cutting back on TV and spending less time on your phone.
• "This is so boring": Doing the same thing every day can get boring. So, try alternating different activities. If you went for a walk today, put on a song and dance tomorrow.
• "I'm old / I'm fat / I can't": (Aerobic Activity) There are things that people of all ages and fitness levels can do. There are many different things, from walking slowly to exercises that you can do sitting in a chair. The most important thing is to start.

The most important thing we want to take home from this story! (Take-Home Message)

Okay, so we talked a lot about (Aerobic Activity) today, right? I think you have a better understanding now.

Simply remember, aerobic activity is a great help for your heart, lungs, entire body, and even your mind!

The benefits of this for your life are countless. Protect yourself from diseases, control your weight, stay refreshed throughout the day, sleep well, be happy – Aerobic Activity is the key to all of these. So, without further ado, start this good habit today. It doesn't matter how small, the important thing is to start. You can! Your body will thank you! aerobic activity, exercise, physical activity, heart health, healthy life, healthy lifestyle, oxygen, diabetes, weight management