{"id":27306,"date":"2021-09-23T18:33:16","date_gmt":"2021-09-23T18:33:16","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=27306"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"aerobic-exercises-at-home","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/aerobic-exercises-at-home\/","title":{"rendered":"Aerobic Exercises At Home: Lose Weight At Your Convenience &#038; With Minimal Equipment"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/aerobic-exercises-at-home\/#What_Is_Aerobic_Exercise\" >What Is Aerobic Exercise?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/aerobic-exercises-at-home\/#What_Are_The_Benefits_Of_Aerobic_Exercise\" >What Are The Benefits Of Aerobic Exercise?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/aerobic-exercises-at-home\/#1_More_Blood_Pumped_To_Your_Body\" >1. More Blood Pumped To Your Body<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/aerobic-exercises-at-home\/#2_Improved_Heart_Health\" >2. Improved Heart Health<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/aerobic-exercises-at-home\/#3_Improved_Immunity\" >3. Improved Immunity<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/aerobic-exercises-at-home\/#4_Increases_HDL_Or_%E2%80%9CGood%E2%80%9D_Cholesterol\" >4. Increases HDL Or &#8220;Good&#8221; Cholesterol<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/aerobic-exercises-at-home\/#5_Improve_Blood_Sugar_Control\" >5. Improve Blood Sugar Control<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/aerobic-exercises-at-home\/#6_Improved_Lung_Function_And_Capacity\" >6. Improved Lung Function And Capacity<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/aerobic-exercises-at-home\/#7_Can_Boost_Your_Mood\" >7. Can Boost Your Mood<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/aerobic-exercises-at-home\/#8_Reduces_The_Risk_Of_Anxiety_And_Depression\" >8. Reduces The Risk Of Anxiety And Depression<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/aerobic-exercises-at-home\/#9_Improved_Bone_Density\" >9. Improved Bone Density<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/aerobic-exercises-at-home\/#10_Improves_Brain_Health\" >10. Improves Brain Health<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/aerobic-exercises-at-home\/#11_Weight_Loss\" >11. Weight Loss<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/aerobic-exercises-at-home\/#What_Are_Some_Aerobic_Exercises_To_Do_At_Home\" >What Are Some Aerobic Exercises To Do At Home?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/aerobic-exercises-at-home\/#Walking_In_Place\" >Walking In Place<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/aerobic-exercises-at-home\/#Skipping\" >Skipping<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/aerobic-exercises-at-home\/#Jumping_Jacks\" >Jumping Jacks<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/aerobic-exercises-at-home\/#Stair_Climbing\" >Stair Climbing<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/aerobic-exercises-at-home\/#Dancing\" >Dancing<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/aerobic-exercises-at-home\/#Running\" >Running<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/aerobic-exercises-at-home\/#Walking_Outside\" >Walking (Outside)<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/aerobic-exercises-at-home\/#Aerobic_Exercises_To_Do_At_Home_For_Intermediate_And_Advanced_Trainers\" >Aerobic Exercises To Do At Home For Intermediate And Advanced Trainers<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/aerobic-exercises-at-home\/#Water_Aerobic_At_Home_Exercises_For_Weight_Loss_And_Improved_Health\" >Water Aerobic At Home Exercises For Weight Loss And Improved Health<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/aerobic-exercises-at-home\/#The_Bottom_Line\" >The Bottom Line<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/aerobic-exercises-at-home\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/aerobic-exercises-at-home\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">When it comes to weight loss most of us can agree that we often think that going to the gym is the best way to tackle this problem. While there is nothing wrong working out at a gym, more often than not, this option can be tricky for a number of options. For example, most people cannot afford the expensive membership fees, some people live too far away from a well outfitted gym and in some cases many find it difficult to find time to make it to the gym due to various reasons.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Aerobic_Exercises_At_Home\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<p><span style=\"font-weight: 400;\">This is where aerobic <a href=\"https:\/\/betterme.world\/articles\/what-is-anaerobic-exercise\/\">exercises<\/a> at home come in. Such workouts can be easily done in your house (or around your neighbourhood) and will give you the same results as gym workouts would at a lesser cost and with more convenience. If this sounds like something you would be interested to learn more about, read and let us give you a list of aerobic exercises to do at home, tell you of their benefits, and much more.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_Aerobic_Exercise\"><\/span><b>What Is Aerobic Exercise?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">According to <\/span><i><span style=\"font-weight: 400;\">The American College of Sports Medicine <\/span><\/i><span style=\"font-weight: 400;\">this is any activity that is rhythmic in nature, can be maintained continuously and uses large muscle groups, and relies on aerobic metabolism (aka oxygen) to extract energy in the form of adenosine triphosphate (ATP) from amino acids, carbohydrates and fatty acids (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5329739\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In layman&#8217;s language, aerobic exercise &#8211; also known as cardio &#8211; is a type of repetitive activity that requires pumping oxygenated blood by the heart to deliver oxygen to working muscles. This type of activity also increases your heart rate, blood flow and breathing rate.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/is-biking-aerobic-or-anaerobic\/\">Is Biking Aerobic Or Anaerobic? Yes, You CAN Cycle Your Way To Weight Loss<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Aerobic_Exercises_At_Home\"><img decoding=\"async\" class=\"aligncenter wp-image-31308 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/6-8-1024x576.jpg\" alt=\"aerobic exercises at home\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/6-8.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/6-8-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/6-8.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/6-8-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/6-8.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_The_Benefits_Of_Aerobic_Exercise\"><\/span><b>What Are The Benefits Of Aerobic Exercise?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">According to the <\/span><i><span style=\"font-weight: 400;\">World Health Organization<\/span><\/i><span style=\"font-weight: 400;\">, lack of physical activity is now seen as the fourth leading risk factor for global mortality. The United Nations agency goes further to state that everyone from that age of 5 should be sure to get in some physical activity throughout the week. One of the easiest ways to do this is by doing some easy aerobic exercises at home.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So other than fulfilling the WHO recommendations for better health, does doing cardio give you any benefits? Yes, it does and some of them are as follows:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_More_Blood_Pumped_To_Your_Body\"><\/span><b>1. More Blood Pumped To Your Body<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Unlike what many people may think, the heart is neither a muscle or an organ but rather it is a muscular organ that is largely made up of cardiac muscles that help it beat and pump blood throughout your body.These muscles in your heart work like any other and the more you train them, the bigger and stronger they get. The more cardio you do, the bigger and stronger your heart gets which allows it to pump more blood to the rest of your body with each beat.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_Improved_Heart_Health\"><\/span><b>2. Improved Heart Health<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A stronger heart reduces your risk of tachycardia &#8211; aka a rapid heart beat. According to the <\/span><i><span style=\"font-weight: 400;\">MayoClinic, <\/span><\/i><span style=\"font-weight: 400;\">having a rapid heart beat can disrupt normal heart function which leads to serious complications, such as heart failure, stroke, and sudden cardiac arrest or death. Strengthening your heart through aerobic exercises means fewer beats per minute and greater stroke efficiency (more blood pumped per beat) which not only keeps your heart healthy but is also quite efficient and reduces your risk of heart disease.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Aerobic_Exercises_At_Home\"><img decoding=\"async\" class=\"aligncenter wp-image-38873 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5427-1024x576.png\" alt=\"aerobic exercises at home\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5427.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5427-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5427.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5427.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"3_Improved_Immunity\"><\/span><b>3. Improved Immunity<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">According to <\/span><i><span style=\"font-weight: 400;\">runnersworld.com, <\/span><\/i><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/10-day-workout\/\">exercising<\/a> increases the exchange of white blood cells between peripheral tissues and the circulation of blood and lymphatic vessels. This in turn increases the activity of immune cells in the bloodstream looking for viruses. Doing aerobic exercises at home also helps with your immunity by strengthening anti-bodies as well as reducing stress hormones and inflammation.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"4_Increases_HDL_Or_%E2%80%9CGood%E2%80%9D_Cholesterol\"><\/span><b>4. Increases HDL Or &#8220;Good&#8221; Cholesterol<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Unlike common belief, not all cholesterol is bad for you. LDL (or low-density lipoprotein) is the bad and dangerous kind that raises your risk for heart disease and stroke. HDL cholesterol &#8211; high-density lipoprotein &#8211; on the other hand is the &#8216;good&#8217; kind that absorbs cholesterol from the body and carries it back to the liver where it is then flushed out of our system effectively lowering the risk of the above-mentioned illnesses.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Throughout the years, several studies have shown that working out leads to the increase of HDL cholesterol which is good for our health.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2002 &#8211; A study by <\/span><i><span style=\"font-weight: 400;\">The New England Journal of Medicine <\/span><\/i><span style=\"font-weight: 400;\">showed that increasing the amount of physical activity done by overweight men and women with abnormally elevated cholesterol or fats in the blood had great effects in their lipoprotein profile (<\/span><a href=\"https:\/\/www.nejm.org\/doi\/full\/10.1056\/NEJMoa020194#t=article\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2003 &#8211; A study by <\/span><i><span style=\"font-weight: 400;\">Lipids in Health and Disease <\/span><\/i><span style=\"font-weight: 400;\">showed that women who worked out had higher HDL cholesterol levels than those who led a sedentary lifestyle (<\/span><a href=\"https:\/\/lipidworld.biomedcentral.com\/articles\/10.1186\/1476-511X-2-3\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2007 &#8211; A review by the <\/span><i><span style=\"font-weight: 400;\">Archives of Internal Medicine<\/span><\/i><span style=\"font-weight: 400;\"> revealed that regular aerobic exercise modestly increases levels of high-density lipoprotein cholesterol (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17533202\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><strong>Whether you\u2019re looking to simply pep up your fitness routine, jazz up your diet with mouth-watering low-calorie recipes or want to get your act together and significantly drop that number on your scale \u2013 the BetterMe app has got you covered! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Aerobic_Exercises_At_Home\">Improve your body<\/a> and revamp your life with us!<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"5_Improve_Blood_Sugar_Control\"><\/span><b>5. Improve Blood Sugar Control<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">According to the <\/span><i><span style=\"font-weight: 400;\">American Diabetes Association, <\/span><\/i><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/breathing-during-exercise\/\">exercising<\/a> can lower your blood sugar up to 24 hours or more after your workout by making your body more sensitive to insulin. <\/span><i><span style=\"font-weight: 400;\">WebMD <\/span><\/i><span style=\"font-weight: 400;\">further states that when you do aerobic exercises, your muscles use more glucose &#8211; the sugar in your blood &#8211; which in turn lowers how much sugar is circulating in you. If you make a habit of doing aerobic exercises at home, with time, you can lower your blood sugar levels making the insulin in your body work better.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"6_Improved_Lung_Function_And_Capacity\"><\/span><b>6. Improved Lung Function And Capacity<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">According to <\/span><i><span style=\"font-weight: 400;\">The American Lung Association<\/span><\/i><span style=\"font-weight: 400;\">, aerobic exercises are good for the lungs because just like the heart, lungs have to work harder to supply oxygen to the body and muscles. While you are at rest, you usually intake about 12 liters of air per minute &#8211; an average of 15 breaths\/minute, however, when you&#8217;re working out breathing increases to anywhere between 40 to 60 times a minute and you intake about 100 liters of air. Having a list of <a href=\"https:\/\/betterme.world\/articles\/exercise-during-first-trimester\/\">aerobics exercises<\/a> to do at home &#8211; and regularly doing them, helps increase your breathing reserve, and will rarely feel short of breath while working out (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4818249\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Aerobic_Exercises_At_Home\"><img decoding=\"async\" class=\"aligncenter wp-image-31288 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-10-1024x576.jpg\" alt=\"aerobic exercises at home\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-10.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-10-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-10.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-10-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-10.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"7_Can_Boost_Your_Mood\"><\/span><b>7. Can Boost Your Mood<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A study published in 2018 by <\/span><i><span style=\"font-weight: 400;\">The Lancet Psychiatry <\/span><\/i><span style=\"font-weight: 400;\">showed that while all forms of exercise can improve your mood, research participants who engaged in <a href=\"https:\/\/betterme.world\/articles\/do-a-6-week-female-bodybuilder-workout\/\">aerobic exercises<\/a> showed the best results in improved moods (<\/span><a href=\"https:\/\/www.thelancet.com\/journals\/lanpsy\/article\/PIIS2215-0366(18)30227-X\/fulltext\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"8_Reduces_The_Risk_Of_Anxiety_And_Depression\"><\/span><b>8. Reduces The Risk Of Anxiety And Depression<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">According to the <\/span><i><span style=\"font-weight: 400;\">Anxiety &amp; Depression Association of America <\/span><\/i><span style=\"font-weight: 400;\">exercise helps do this by helping the brain cope better with stress (<\/span><a href=\"https:\/\/adaa.org\/living-with-anxiety\/managing-anxiety\/exercise-stress-and-anxiety\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"9_Improved_Bone_Density\"><\/span><b>9. Improved Bone Density<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">For older adults and those suffering from osteoarthritis or other rheumatic conditions, doing aerobics exercises at home can help increase bone density which lowers their risk of fractures.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"10_Improves_Brain_Health\"><\/span><b>10. Improves Brain Health<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Not only can cardio exercises decrease the risk of developing Alzheimer&#8217;s disease or dementia but it can also help combat the changes in the brain associated with such illnesses.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"11_Weight_Loss\"><\/span><b>11. Weight Loss<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Doing aerobic <a href=\"https:\/\/betterme.world\/articles\/6-week-workout-plan-to-gain-muscle\/\">exercises<\/a> at home and eating a healthy diet will help you burn calories and shed excess weight. Doing this will also help tone your muscles, improve your posture, and balance.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Participating in aerobic exercises at home will lead to decreased fatigue, improved sleep (<\/span><a href=\"https:\/\/www.sleepfoundation.org\/physical-activity\/best-exercises-sleep\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">), and will improve your quality of life.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/aerobic-exercise-at-home\/\">Aerobic Exercise At Home-Simple And Beneficial At-Home Aerobic Workouts<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Aerobic_Exercises_At_Home\"><img decoding=\"async\" class=\"aligncenter wp-image-38689 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5355-1024x576.png\" alt=\"aerobic exercises at home\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5355.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5355-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5355.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5355-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5355.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Some_Aerobic_Exercises_To_Do_At_Home\"><\/span><b>What Are Some Aerobic Exercises To Do At Home?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you are wondering what are some examples of aerobic exercises to do at home for weight loss and better health, the list is endless. Here are some top cardio workouts that can be done in the comfort of your home with little to no equipment.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Walking_In_Place\"><\/span><b>Walking In Place<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Walking is one of the most recommended cardio <a href=\"https:\/\/betterme.world\/articles\/20-days-workout-challenge\/\">workouts<\/a> that has been known to not only help with weight loss, but to also have incredible health benefits. However, walking often demands going outside and on some days this can be hard to do &#8211; either due to bad weather or a full schedule.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is where walking in place comes in. While it might seem odd, research has shown that it works quite well and burns quite the number of calories. A study published in 2012 by the journal of <\/span><i><span style=\"font-weight: 400;\">Medicine &amp; Science in Sport &amp; Exercise<\/span><\/i><span style=\"font-weight: 400;\"> showed that stepping\/walking in place can burn anywhere between 258 to 334 calories.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Walking in place during TV commercial breaks is also a good idea. The same study revealed that one hour of TV commercial stepping resulted in participants taking up to 2,364 steps and burning almost 190 calories (<\/span><a href=\"https:\/\/journals.lww.com\/acsm-msse\/Fulltext\/2012\/02000\/Energy_Cost_of_Stepping_in_Place_while_Watching.20.aspx\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Aerobic_Exercises_At_Home\"><img decoding=\"async\" class=\"aligncenter wp-image-38318 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5361-1024x576.png\" alt=\"aerobic exercises at home\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5361.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5361-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5361.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5361.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Skipping\"><\/span><b>Skipping<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">When it comes to good aerobic exercises to do at home, skipping quickly takes over most types of aerobic workouts. The best part about it is that you do not need any kind of fancy equipment. While some may prefer to invest in weighted ropes for the extra challenge, skipping can be done with literally any kind of rope you can find &#8211; or none if you choose to mimic the jump rope motion.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Not only is jumping rope one of the easiest examples of aerobic workouts to do at home, but it is also among some of the safest for your knee joints. In a 2019 comparative study by the <\/span><i><span style=\"font-weight: 400;\">Gait and Posture <\/span><\/i><span style=\"font-weight: 400;\">journal, researchers found that when compared to running, not only does jumping rope put less pressure\/force on the lower tibio-femoral and patello-femoral joints but it also burns 30 percent more calories (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30986589\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Aerobic_Exercises_At_Home\"><img decoding=\"async\" class=\"aligncenter wp-image-37364 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-1-1-1024x576.jpg\" alt=\"aerobic exercises at home\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-1-1.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-1-1-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-1-1.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-1-1-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-1-1.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Jumping_Jacks\"><\/span><b>Jumping Jacks<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you are wondering what are some examples of aerobic exercise to do in the house and without equipment,<\/span><a href=\"https:\/\/betterme.world\/articles\/how-many-calories-do-jumping-jacks-burn\/\"> <span style=\"font-weight: 400;\">jumping jacks<\/span><\/a><span style=\"font-weight: 400;\"> are one of the best options for you. They are a great full-body cardiovascular exercise that do not only burn calories, but also increase your heart rate and improve muscular strength and endurance.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Stair_Climbing\"><\/span><b>Stair Climbing<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you live in an apartment building or your house has a flight of stairs, then you automatically have a tool for one of the easiest aerobic exercises that can be done at home. Instead of paying for the gym to go use the star master, get up from your desk and walk up and down the flight of stairs during your break.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you have work calls that you need to make or even emails to answer, try making\/writing them as you climb several flights. It is a good way to get your heart pumping, blood pumping and burn some extra calories. According to <\/span><i><span style=\"font-weight: 400;\">verywellfit.com,<\/span><\/i><a href=\"https:\/\/betterme.world\/articles\/calories-burned-per-flight-of-stairs\/\"> <span style=\"font-weight: 400;\">stair climbing<\/span><\/a><span style=\"font-weight: 400;\"> can burn anywhere between 5 to 19 calories per minute depending on the amount of effort used &#8211; i.e. walking slowly vs running.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Dancing\"><\/span><b>Dancing<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Many people may not consider dancing as a form of aerobic exercises to do at home, but it is indeed a fun form of cardio that can be done mindlessly and as a substitute for anyone who does not like other aerobic workout options such as running, skipping or walking. According to <\/span><i><span style=\"font-weight: 400;\">active.com, <\/span><\/i><span style=\"font-weight: 400;\">a person can burn anywhere between 200 and 400 calories within 30 minutes &#8211; this largely depends on your weight and style of dancing.<\/span><\/p>\n<p><strong>If you struggle to even flirt with the idea of giving up your favorite foods or working out till your legs give way \u2013 the BetterMe app is here to breathe a fresh perspective into the way you view the weight loss process! Check out the app and <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Aerobic_Exercises_At_Home\">experience the fun side of fitness and dieting<\/a> with BetterMe!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Aerobic_Exercises_At_Home\"><img decoding=\"async\" class=\"aligncenter wp-image-37369 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/7-11-1024x576.jpg\" alt=\"aerobic exercises at home\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/7-11.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/7-11-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/7-11.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/7-11-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/7-11.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Running\"><\/span><b>Running<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">When it comes to a list of aerobic exercises to do at home, running is almost always at the top of the list. With good running shoes and a good playlist or podcast, you can improve heart health, burn fat and calories, and lift your mood in just 30 minutes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Please note to always run in populated, well-lit areas, stay away from busy roads and if you will be listening to something as you run, keep the volume low, or better yet, only use one earphone and be safe.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Walking_Outside\"><\/span><b>Walking (Outside)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">While walking in place is a good way to exercise at home, walking outside can be better for you. If your neighbourhood is safe and you can spare the 30 minutes to an hour needed for this aerobic exercise, put on your walking shoes and head on outside.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Like walking in place, walking outside is good for your heart, lungs, bone health, and your mood. Walking outside also beats staying in the house and walking in place as it may burn more calories &#8211; depending on your terrain and how fast you walk, allows you to get some time out in the sun and in nature which is very good for your mental health (<\/span><a href=\"https:\/\/www.mind.org.uk\/information-support\/tips-for-everyday-living\/nature-and-mental-health\/how-nature-benefits-mental-health\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Aerobic_Exercises_To_Do_At_Home_For_Intermediate_And_Advanced_Trainers\"><\/span><b>Aerobic Exercises To Do At Home For Intermediate And Advanced Trainers<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">It is no secret that the above-mentioned aerobic exercises are good for anyone, be it a beginner to working out or a seasoned bodybuilder. However, despite this, some people want to have some more intensity and challenge to their aerobic exercises at home routine.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If this sounds like something you are looking for, you can combine the following full-body cardio workouts with the above-mentioned exercises. Some high intensity aerobic exercises to do at home include burpees, inchworm crawls, mountain climbers, box\/stair jumps, bear crawls, lunge jumps and more.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Aerobic_Exercises_At_Home\"><img decoding=\"async\" class=\"aligncenter wp-image-37272 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-5028-1024x576.png\" alt=\"aerobic exercises at home\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-5028.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-5028-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-5028.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-5028.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Water_Aerobic_At_Home_Exercises_For_Weight_Loss_And_Improved_Health\"><\/span><b>Water Aerobic At Home Exercises For Weight Loss And Improved Health<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you have a pool at home, or in your building you can get a simple yet very effective workout from it and boost your strength, endurance and flexibility. Some of these poll exercises include<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Swimming laps<\/b><span style=\"font-weight: 400;\"> &#8211; This is the most obvious pool aerobic exercise at home workout that you can do. According to <\/span><i><span style=\"font-weight: 400;\">Harvard Medical School<\/span><\/i><span style=\"font-weight: 400;\">, swimming in general burns anywhere between 180 to 252 calories (depending on how much you weigh) while swimming laps vigorously ups this to 300 to 420 calories in just 30 minutes (<\/span><a href=\"https:\/\/www.health.harvard.edu\/diet-and-weight-loss\/calories-burned-in-30-minutes-of-leisure-and-routine-activities\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Walking in water <\/b><span style=\"font-weight: 400;\">&#8211; If you cannot swim then walking in water is your next best option &#8211; just be sure to stay safe by sticking to the shallower end of the pool and holding on the pool railing. The resistance provided by the water provides you with a full body workout.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Jumping jacks <\/b><span style=\"font-weight: 400;\">&#8211; Doing jumping jacks in the water in a good example of very effective aerobic exercises at home. The extra resistance added by the water gives you a great upper and lower body workout. You can add wrist and ankle weights to make the workout even harder.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Other water aerobic workouts that can be done at home include flutter kicks, pool planks, running in place and much more.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Aerobic exercises at home are a good way to keep fit and improve your health. All you need to do is figure out how to add them to your daily routine and you will be good to go. Remember that just as with gym workouts these at home aerobic exercises require, time, dedication, patience, and a healthy diet to show results. As long as you keep this in mind, you will achieve your goal in no time.<\/span><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Aerobic_Exercises_At_Home\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. A licensed physician should be consulted for diagnosis and treatment of any medical conditions. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5329739\/\"><span style=\"font-weight: 400;\">Aerobic vs anaerobic exercise training effects on the cardiovascular system<\/span><\/a><span style=\"font-weight: 400;\"> (2017, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.thelancet.com\/journals\/lanpsy\/article\/PIIS2215-0366(18)30227-X\/fulltext\"><span style=\"font-weight: 400;\">Association between physical exercise and mental health in 1\u00b72 million individuals in the USA between 2011 and 2015: a cross-sectional study<\/span><\/a><span style=\"font-weight: 400;\"> (2018, thelancet.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.health.harvard.edu\/diet-and-weight-loss\/calories-burned-in-30-minutes-of-leisure-and-routine-activities\"><span style=\"font-weight: 400;\">Calories burned in 30 minutes for people of three different weights<\/span><\/a><span style=\"font-weight: 400;\"> (2021, health.harvard.edu)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17533202\/\"><span style=\"font-weight: 400;\">Effect of aerobic exercise training on serum levels of high-density lipoprotein cholesterol: a meta-analysis<\/span><\/a><span style=\"font-weight: 400;\"> (2007, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.nejm.org\/doi\/full\/10.1056\/NEJMoa020194#t=article\"><span style=\"font-weight: 400;\">Effects of the Amount and Intensity of Exercise on Plasma Lipoproteins<\/span><\/a><span style=\"font-weight: 400;\"> (2002, nejm.org)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/journals.lww.com\/acsm-msse\/Fulltext\/2012\/02000\/Energy_Cost_of_Stepping_in_Place_while_Watching.20.aspx\"><span style=\"font-weight: 400;\">Energy Cost of Stepping in Place while Watching Television Commercials<\/span><\/a><span style=\"font-weight: 400;\"> (2012, journals.lww.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/adaa.org\/living-with-anxiety\/managing-anxiety\/exercise-stress-and-anxiety\"><span style=\"font-weight: 400;\">Exercise for Stress and Anxiety<\/span><\/a><span style=\"font-weight: 400;\"> (n.d., adaa.org)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.mind.org.uk\/information-support\/tips-for-everyday-living\/nature-and-mental-health\/how-nature-benefits-mental-health\/\"><span style=\"font-weight: 400;\">How can nature benefit my mental health?<\/span><\/a><span style=\"font-weight: 400;\"> (n.d., mind.org.uk)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/lipidworld.biomedcentral.com\/articles\/10.1186\/1476-511X-2-3\"><span style=\"font-weight: 400;\">Physical activity, high density lipoprotein cholesterol and other lipids levels, in men and women from the ATTICA study<\/span><\/a><span style=\"font-weight: 400;\"> (2003, ipidworld.biomedcentral.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30986589\/\"><span style=\"font-weight: 400;\">Skipping has lower knee joint contact forces and higher metabolic cost compared to running<\/span><\/a><span style=\"font-weight: 400;\"> (2019, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.sleepfoundation.org\/physical-activity\/best-exercises-sleep\"><span style=\"font-weight: 400;\">The Best Exercises for Sleep<\/span><\/a><span style=\"font-weight: 400;\"> (2021, sleepfoundation.org)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4818249\/\">Your lungs and exercise<\/a> (2016, ncbi.nlm.nih.gov)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>When it comes to weight loss most of us can agree that we often think that going to the gym is the best way to tackle this problem. While there is nothing wrong working out at a gym, more often than not, this option can be tricky for a number of options. For example, most [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":27310,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49],"tags":[],"coauthors":[109],"class_list":["post-27306","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Aerobic Exercises At Home: Lose Weight At Your Convenience &amp; With Minimal Equipment - BetterMe<\/title>\n<meta name=\"description\" content=\"What are good aerobic exercises at home routines that I can do to keep fit and be healthy? Check out this article for easy examples.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/aerobic-exercises-at-home\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Aerobic Exercises At Home: Lose Weight At Your Convenience &amp; With Minimal Equipment\" \/>\n<meta property=\"og:description\" content=\"What are good aerobic exercises at home routines that I can do to keep fit and be healthy? Check out this article for easy examples.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/aerobic-exercises-at-home\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/09\/shutterstock_1897158604.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"\u0421. Kamau\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"\u0421. Kamau\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"15 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/aerobic-exercises-at-home\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/aerobic-exercises-at-home\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/7100a3394b90d4ed5b5fbddc895cc293\"},\"headline\":\"Aerobic Exercises At Home: Lose Weight At Your Convenience &#038; With Minimal Equipment\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/aerobic-exercises-at-home\/\"},\"wordCount\":2850,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/aerobic-exercises-at-home\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/shutterstock_1897158604.jpg\",\"articleSection\":[\"Fitness\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">When it comes to weight loss most of us can agree that we often think that going to the gym is the best way to tackle this problem. While there is nothing wrong working out at a gym, more often than not, this option can be tricky for a number of options. For example, most people cannot afford the expensive membership fees, some people live too far away from a well outfitted gym and in some cases many find it difficult to find time to make it to the gym due to various reasons.<\/span>\\r\\n\\r\\n\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">This is where aerobic <a href=\\\"https:\/\/betterme.world\/articles\/what-is-anaerobic-exercise\/\\\">exercises<\/a> at home come in. Such workouts can be easily done in your house (or around your neighbourhood) and will give you the same results as gym workouts would at a lesser cost and with more convenience. If this sounds like something you would be interested to learn more about, read and let us give you a list of aerobic exercises to do at home, tell you of their benefits, and much more.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is Aerobic Exercise?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">According to <\/span><i><span style=\\\"font-weight: 400;\\\">The American College of Sports Medicine <\/span><\/i><span style=\\\"font-weight: 400;\\\">this is any activity that is rhythmic in nature, can be maintained continuously and uses large muscle groups, and relies on aerobic metabolism (aka oxygen) to extract energy in the form of adenosine triphosphate (ATP) from amino acids, carbohydrates and fatty acids (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5329739\/\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">In layman's language, aerobic exercise - also known as cardio - is a type of repetitive activity that requires pumping oxygenated blood by the heart to deliver oxygen to working muscles. This type of activity also increases your heart rate, bloo ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/aerobic-exercises-at-home\/\",\"url\":\"https:\/\/betterme.world\/articles\/aerobic-exercises-at-home\/\",\"name\":\"Aerobic Exercises At Home: Lose Weight At Your Convenience & With Minimal Equipment - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/aerobic-exercises-at-home\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/aerobic-exercises-at-home\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/shutterstock_1897158604.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"What are good aerobic exercises at home routines that I can do to keep fit and be healthy? 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Kamau","Est. reading time":"15 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/aerobic-exercises-at-home\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/aerobic-exercises-at-home\/"},"author":{"name":"BetterMe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/7100a3394b90d4ed5b5fbddc895cc293"},"headline":"Aerobic Exercises At Home: Lose Weight At Your Convenience &#038; With Minimal Equipment","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/aerobic-exercises-at-home\/"},"wordCount":2850,"commentCount":0,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/aerobic-exercises-at-home\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/shutterstock_1897158604.jpg","articleSection":["Fitness"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">When it comes to weight loss most of us can agree that we often think that going to the gym is the best way to tackle this problem. 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If this sounds like something you would be interested to learn more about, read and let us give you a list of aerobic exercises to do at home, tell you of their benefits, and much more.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Is Aerobic Exercise?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">According to <\/span><i><span style=\"font-weight: 400;\">The American College of Sports Medicine <\/span><\/i><span style=\"font-weight: 400;\">this is any activity that is rhythmic in nature, can be maintained continuously and uses large muscle groups, and relies on aerobic metabolism (aka oxygen) to extract energy in the form of adenosine triphosphate (ATP) from amino acids, carbohydrates and fatty acids (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5329739\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">In layman's language, aerobic exercise - also known as cardio - is a type of repetitive activity that requires pumping oxygenated blood by the heart to deliver oxygen to working muscles. 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