One form of exercise that tends to be overlooked by many people is cardio. If you haven't been doing any cardiovascular exercises, you are missing out on many of the benefits you could be receiving. Some of the benefits include a stronger heart and lungs, less stress, better sleep, and especially weight loss. Why do you continue to pass up on the many benefits that come from cardio exercise?
Don't miss out any longer by putting one of these seven options to work for you:
- Swimming: Jumping in the pool or ocean for a few laps is a proven workout that will strengthen your entire body without any major impact on your joints. You use many muscles and you have to keep moving in order to stay afloat and complete your workout. If you're new to swimming, it won't hurt to take a swim class or go with a friend who is a stronger swimmer. After a few swim sessions, you'll start to build strength and endurance.
- Jogging: A quick jog every morning or afternoon will help you experience several benefits which include a stronger immune system, lower blood pressure, and better bone density. Jogging is a workout that can either be done on your own or with a friend or two. Start with a sustainable schedule if you don't already have a routine you've been following. For example, focus on jogging for 15 minutes non-stop three times a week at first. It can be every Monday, Wednesday, or Friday. After three weeks, increase your time on the road by five minutes each session. You'll be able to build up your endurance by being consistent.
- Elliptical: The elliptical machine is a popular option at every gym. If your knees don't feel great when you run, choose the elliptical. Like jogging, work your way up to a greater intensity over time. Don't expect to go at 100% capacity for an hour if you haven't worked out for a long time. With the elliptical, you'll be able to warm up your arms to some degree as well. It's a great warm-up if you plan to lift light weights afterward. Click here if you need an elliptical workout plan.
- Hiking: Hit the trails in your neighborhood and near your city to get out and enjoy nature. Hiking has multiple benefits such as lowering your blood pressure, toning your body, burning calories and disconnecting from technology for a period of time. You'll benefit mentally and physically from spending time outdoors. Be sure to dress and prepare for the weather and terrain and bring water to stay hydrated.
- Walking: Daily walks can act as a form of meditation. If you have an hour-long lunch break every day, take 15 minutes of that time to go for a quick walk. It'll help you clear your mind, reduce stress, and feel re-energized for the rest of your workday. Regular walks around your neighborhood can also have the same effect if you prefer to go for a walk in the mornings before you leave home to go to work or school. For an added bonus, reach out to a neighbor so you can have a friend and walking buddy to talk about life and whatever else comes to mind.
- Cycling: Putting on your helmet and hopping on your bike for a ride is a great way to improve your cardiovascular health. You'll be able to strengthen your body, prevent diseases that come from a lack of exercise, and improve your balance and coordination. Start off by riding on flat roads then increase the level of difficulty by riding up and down hills. You'll be able to increase your strength and endurance by riding consistently.
- Rowing: Whether you row a boat or use a rowing machine, the motion involved in rowing will improve your health. It's a low-impact cardio workout that strengthens your upper and lower body. Rowing can be done in multiple sets of sprints of 10-30 seconds or for longer periods of time. It all depends on how you prefer to get the most out of rowing.
Which cardio exercise will you use to help you achieve your health goals? Let us know which workout you prefer!
Before making any major changes to your workouts and lifestyle, consult with Dr. Jake Schmutz to create a custom plan that will help you get the results you need. You deserve to live the life you were meant to live.