10 Benefits of Cardio You Didn’t Know About

Cardiovascular exercise, often shortened to “cardio,” is a cornerstone of physical fitness. While most people associate cardio with weight loss and improved heart health, its benefits extend far beyond these common perceptions.

This article dives into ten lesser-known advantages of cardio, backed by scientific research, to help you fully understand the importance of incorporating it into your fitness routine.

1. Enhances Cognitive Function and Brain Health

Cardio exercise significantly boosts brain health by improving blood flow and oxygen delivery to the brain. Studies show that aerobic exercise increases the size of the hippocampus, the region of the brain responsible for learning and memory.

One study published in the British Journal of Sports Medicine found that regular aerobic exercise enhances executive functions, memory, and processing speed, particularly in older adults (Northey et al., 2018). Furthermore, cardio promotes the release of brain-derived neurotrophic factor (BDNF), a protein that supports the growth and survival of brain cells, enhancing neuroplasticity and reducing the risk of neurodegenerative diseases like Alzheimer’s.

2. Reduces Chronic Inflammation

Chronic inflammation is linked to numerous health conditions, including heart disease, diabetes, and arthritis. Cardio exercises have been shown to lower levels of inflammatory markers such as C-reactive protein (CRP).

A study published in the Journal of the American Heart Association demonstrated that regular moderate-intensity aerobic exercise can reduce systemic inflammation and improve overall cardiovascular health (Hamer et al., 2012). This anti-inflammatory effect plays a critical role in preventing and managing various chronic diseases.

3. Improves Gut Health

Emerging research suggests a connection between regular aerobic exercise and gut microbiota diversity, a key marker of gut health.

A study published in the Medicine & Science in Sports & Exercise journal found that consistent cardio can positively alter gut microbiota composition, increasing the abundance of beneficial bacteria and improving metabolic health (Clarke et al., 2014). Improved gut health has been linked to better digestion, enhanced immune function, and reduced risks of gastrointestinal disorders.

4. Boosts Immune Function

Cardio strengthens the immune system by enhancing the circulation of immune cells throughout the body. Regular moderate-intensity aerobic exercise has been shown to increase the activity of natural killer cells, T-cells, and antibodies, all of which play a vital role in fighting infections.

Research published in Frontiers in Immunology highlights that individuals who engage in regular cardio experience fewer upper respiratory tract infections compared to sedentary individuals (Campbell & Turner, 2018). This immune-boosting benefit is particularly relevant during flu seasons or times of heightened disease risk.

5. Enhances Skin Health

Aerobic exercise improves skin health by increasing blood flow and oxygen supply to the skin’s surface, promoting cellular repair and collagen production. Additionally, cardio helps reduce stress levels, which can exacerbate skin conditions like acne and eczema. A study in the Journal of Dermatological Science revealed that exercise-induced increases in blood circulation can delay skin ageing by preserving dermal thickness and elasticity (Conti et al., 2013). Incorporating regular cardio into your routine may contribute to a youthful and radiant complexion.

6. Promotes Better Sleep Quality

Cardio is an effective way to improve sleep quality and combat insomnia. Aerobic exercise regulates circadian rhythms, the internal body clock responsible for sleep-wake cycles.

According to a study published in the journal Sleep Medicine Reviews, moderate-intensity cardio performed consistently can reduce the time it takes to fall asleep, increase total sleep duration, and enhance sleep efficiency (Kredlow et al., 2015). Cardio also reduces levels of stress hormones such as cortisol, further supporting restful sleep.

7. Increases Longevity and Delays Ageing

Engaging in regular cardio is associated with a longer lifespan and delayed onset of age-related diseases. Research published in the Journal of the American Medical Association (JAMA) found that individuals with higher cardiorespiratory fitness had a 45% lower risk of all-cause mortality compared to those with lower fitness levels (Kokkinos et al., 2018).

Cardio also helps preserve telomeres, the protective caps at the ends of chromosomes, which are markers of cellular ageing. Longer telomeres are linked to improved longevity and reduced disease risk.

8. Boosts Mental Health and Emotional Well-Being

Cardio exercise releases endorphins, often referred to as “happy hormones,” which elevate mood and combat symptoms of anxiety and depression.

A study in the Journal of Psychiatric Research found that aerobic exercise is as effective as antidepressant medications in reducing symptoms of mild to moderate depression (Blumenthal et al., 2007). Cardio also reduces levels of stress hormones like cortisol while increasing serotonin levels, further enhancing emotional resilience and overall mental well-being.

9. Enhances Metabolic Flexibility

Metabolic flexibility refers to the body’s ability to switch between burning carbohydrates and fats for energy efficiently. Regular cardio improves this flexibility, making it easier for the body to adapt to different energy demands and enhancing overall metabolic health.

A study published in Diabetes Care found that aerobic exercise improves insulin sensitivity and glucose regulation, reducing the risk of type 2 diabetes (Hansen et al., 2014). Improved metabolic flexibility also supports weight management and reduces the risk of metabolic syndrome.

10. Improves Bone Density and Joint Health

While cardio is often overlooked for its benefits to bone and joint health, certain forms of aerobic exercise, such as running and dancing, stimulate bone remodelling and increase bone mineral density. A study published in the Journal of Bone and Mineral Research highlighted that weight-bearing aerobic activities can reduce the risk of osteoporosis and fractures in older adults (Kohrt et al., 2004). Additionally, low-impact cardio exercises like swimming and cycling improve joint mobility and reduce stiffness, making them ideal for individuals with arthritis or joint pain.

Table of Key Takeaways

Bibliography

Blumenthal, J. A., Babyak, M. A., Doraiswamy, P. M., Watkins, L., Hoffman, B. M., Barbour, K. A., Herman, S., Craighead, W. E., Brosse, A. L., Waugh, R., & Hinderliter, A. (2007). Exercise and pharmacotherapy in the treatment of major depressive disorder. Journal of Psychiatric Research, 41(5), 414-421.

Campbell, J. P., & Turner, J. E. (2018). Debunking the myth of exercise-induced immune suppression: Redefining the impact of exercise on immunological health across the lifespan. Frontiers in Immunology, 9, 648.

Clarke, S. F., Murphy, E. F., O’Sullivan, O., Lucey, A. J., Humphreys, M., Hogan, A., Hayes, P., O’Reilly, M., Jeffery, I. B., Wood-Martin, R., Kerins, D. M., Quigley, E., Ross, R. P., O’Toole, P. W., Molloy, M. G., Falvey, E., & Shanahan, F. (2014). Exercise and associated dietary extremes impact on gut microbial diversity. Gut, 63(12), 1913-1920.

Conti, A., Caneva, L., & Schmidt, S. (2013). Skin physiology and dermal remodelling: A focus on the impact of exercise. Journal of Dermatological Science, 72(1), 1-8.

Hamer, M., Sabia, S., Batty, G. D., Shipley, M. J., Tabák, A. G., Singh-Manoux, A., & Kivimäki, M. (2012). Physical activity and inflammatory markers over 10 years: Follow-up in men and women from the Whitehall II cohort study. Journal of the American Heart Association, 1(3), e000555.

Hansen, D., Eijnde, B. O., & Dendale, P. (2014). Physical activity counselling and exercise training in patients with type 2 diabetes mellitus: What we know and what we need to know. Diabetes Care, 37(4), 1219-1229.

Kokkinos, P., Myers, J., Faselis, C., Panagiotakos, D. B., Doumas, M., Pittaras, A., Manolis, A., & Kokkinos, J. P. (2018). Exercise capacity and all-cause mortality in African American and Caucasian men with type 2 diabetes. JAMA, 319(21), 2198-2200.