10 Aerobic Exercises for Vascular Health

Aerobic exercise can benefit your vascular health in a variety of ways. Getting regular cardiovascular exercises can:

• Decrease your risk of heart disease
• Lower blood pressure
• Improve circulation
• Help with weight management
• Increase your HDL (good) cholesterol
• Control blood sugar
• Decrease your resting heart rate

All of these things benefit your cardiovascular system. Controlling blood sugar, cholesterol, and blood pressure will help prevent arterial disease. Staying active will protect you against venous diseases like deep vein thrombosis (DVT), phlebitis, and blood clots. 

Other forms of exercise like strength training can also improve your overall health, including that of your vascular system. So making sure you regularly get both aerobic and strengthening exercises. The Centers for Disease Control and Prevention (CDC) recommends that adults get at least 150 minutes a week of moderate-to-vigorous intensity exercise each week.  The following exercises are great options for getting your cardio in.

1. Running or Jogging

Running and jogging are two of the most popular and well-known forms of aerobic exercise. That’s because they are an accessible way for most people to get moving. All you need is a space to run and good shoes. You can jog indoors with a treadmill or jog in place as part of a cardiovascular circuit. If you have joint problems, then try finding a lower-impact option like swimming or the elliptical machine.

2. Jump Rope

Jumping rope is a great cardiovascular exercise that is good for burning calories. As long as you have a jump rope, good shoes, and some space, you can jump rope. Like running, jumping rope is high-impact, so it’s not great for people with joint problems. It also takes practice to keep from tripping.

3. Cycling

Cycling, whether outdoors or on a stationary bike, is a low impact exercise that’s good for your heart. It also improves leg strength. You can explore your neighborhood or park trails on a bicycle or take an indoor cycling class. The key is to do it for around 45 minutes a few times a week.

4. Jumping Jacks

If you have limited space and you want a good aerobic workout, try incorporating jumping jacks into your routine. If you didn’t learn how to do them in gym class, it’s simple. Jump your feet wide apart while bringing your arms overhead, jump your feet back together and repeat. If you can’t do high-impact exercise, jumping jacks aren’t for you.

5. Mountain Climbers

Mountain climbers are something you can do at home as long as you have the space to be in the push-up position. To do mountain climbers, get into the push-up or plank position and “climb” by bringing your knee forward under your chest. Then take the leg back to the original position and repeat with the other leg. Increase the speed so you are climbing or running against the floor.

6. Walking

Walking can have good aerobic benefits if you do it the right way. To walk for exercise, you should go at a brisk pace of about 3 miles per hour. To keep track of speed and distance, you can use a treadmill. If you prefer to walk outdoors, a fitness tracker can help. Walk for at least 30 minutes a day, five days a week. 

7. Swimming

If you’re looking for a good low-impact exercise, swimming might be for you. To get the most out of your swims, aim for 10 to 30 minutes 2 to 5 times each week. To build endurance, increase your time by 5 minutes every week or so.

8. Kickboxing

Kickboxing has been a popular cardiovascular exercise for decades. It gets your heart rate up and burns calories at a high rate. It consists of punching, kicking, and combinations of the two against the air or a bag. If you’re experienced and you have a partner who is also experienced, you can spar against them. Many gyms offer kickboxing classes or you can find instructional videos to do in your own home.

9. Dance or Zumba

Dance classes like Zumba will get your heart pumping. These classes can also help tone your entire body and improve coordination. Plus, it’s fun to get out there and dance your heart out. Many people say it’s a good stress reliever. 

10. Aerobics Class

These classes were a highly popular workout that peaked during the 80s, but aerobics classes are still going strong. If you can’t make it to a class, there are plenty of videos available so you can work out in your own home.

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