1. Enhance cardiopulmonary function: Aerobic exercise can improve cardiopulmonary function and enhance cardiopulmonary endurance.

2. Increase muscle strength: Aerobic exercise helps to increase muscle strength, especially the core muscles, legs and upper body muscles.

3. Improve flexibility: Stretching in aerobics can increase the range of motion of joints and improve the flexibility of the body.

4. Improve physical coordination: Aerobics requires the coordination of all parts of the body, and long-term practice can improve the coordination of the body.

5. Reduce body fat: Aerobic exercise can help burn fat and reduce the accumulation of excess fat in the body.

6. Improve mood: Exercise can promote the release of endorphins and other chemicals from the brain, which helps to relieve stress and improve mood.

7. Enhance bone density: Aerobic exercise and resistance training are helpful to increase bone density and prevent fractures and osteoporosis.

8. Improve the quality of sleep: Exercise helps to adjust the biological clock and improve the quality of sleep.

9. Enhance the immune system: Moderate exercise can improve the function of the immune system and help fight diseases.

10. Longevity: Research shows that persisting in exercise can reduce the risk of chronic diseases such as cardiovascular disease and diabetes, thus prolonging life.