Benefits of Exercise on the Cardiovascular System

Cardiovascular exercise raises your heart rate while you're moving and improves heart and circulatory functions. You can walk briskly outdoors or work out on cardio machines at a gym. You can also do many other activities such as aerobics, swimming, jogging, cycling, stepping or dancing.



The 1996 Surgeon General's Report on Physical Activity and Health recommends 30 minutes or more of exercise that raises your heart rate by 25 to 30 percent, three to four times a week. All types of cardiovascular exercise will improve your health.

  1. Improved Heart Health

    • According to the Total Fitness Personal Trainer, your heart gets a workout during cardiovascular exercise. The heart itself is strengthened and becomes a more efficient muscle, and blood circulation is improved. Arteries become more elastic and efficient, and the number of capillaries available to deliver blood to the body is increased. Bad cholesterol levels (LDL) decrease and good cholesterol (HDL) increases. Blood pressure is reduced. The risk of blood clots is also reduced.

    Improved Metabolism

    • Your body burns more calories during exercise. This boosts your metabolism and helps you burn fat more effectively. According to Dr. Tom R. Thomas, the exercise physiology program director at the University of Missouri in Columbia, exercise causes your body to burn calories at a higher rate up to 48 hours after you stop exercising. Cardiovascular exercise can help you lose weight or better maintain a healthy weight.

    Stress Relief

    • Your body produces endorphins as you exercise. Endorphins are natural chemicals that make you feel good. Cardiovascular exercise can reduce depression and anxiety through endorphin release and, according to the Mayo Clinic, may help keep these negative emotions from coming back.

    Blood Sugar Management

    • Cardiovascular exercise reduces blood sugar levels. According to Dr. Jonathan Myers, a program of regular and consistent exercise can improve the way your body utilizes insulin to control glucose levels. This can help you better manage diabetes. Measure your blood glucose levels before, during and after exercise to see how different kinds of cardiovascular exercise affect your body.

    Improved Energy and Stamina

    • According to the Total Fitness Personal Trainer, muscle mass increases with extended cardiovascular exercise. The exercise strengthens joints and muscles, which increases stamina and flexibility. Regular cardiovascular exercise reduces your risk of osteoporosis, and strengthens your bones. Energy and endurance levels increase if the exercise is done consistently over time.

    Brain Health

    • Cardiovascular exercise moves more oxygen to the brain, helping you think more clearly. Attitude is improved and you feel more positive about life. Cardiovascular exercise reduces your risk of strokes and helps keep the veins and arteries in your brain clear, according to the Total Fitness Personal Trainer.