When most people think of cardiovascular (cardio) exercises, the first activities that come to mind are running, cycling, or swimming.
Yes, these are great ways to get your heart rate up, but not everyone enjoys them. Cardio should be a key part of your healthy lifestyle. Luckily, there’s no “one-size-fits-all” approach.
Heart-healthy workouts don’t have to involve spending hours on the treadmill. There are plenty of fun and creative ways to get your cardio in and actually enjoy it.
Why Do You Need Cardio in the First Place?
Cardio is defined as any type of exercise that gets your heart rate up and keeps it up for a prolonged period of time. Your respiratory system will start working harder as you begin to breathe faster and more deeply. Your blood vessels will expand to bring more oxygen to your muscles, and your body will release natural painkillers (endorphins).
The physical and mental benefits of this type of exercise are seemingly endless.
Manage your weight:
The Centers for Disease Control and Prevention (CDC)say there’s extensive scientific evidence that 150 minutes of moderate-intensity cardio per week will help you maintain your weight over time.
Ward off heart disease:
Research has shown that getting your heart rate up with regular cardio exercises can help prevent cardiovascular disease, which accounted for 31 percent of global deaths in 2012.
It’s probably no surprise to you, but research supports the role that cardio exercise plays in improving your mood and increasing your happiness. Cardio ups the production of those feel-good painkillers called endorphins.
The Mayo Clinic suggests that people who regularly perform cardio exercise will live longer.
1. Jump Rope
Chances are, you haven’t jumped rope since 4th grade recess. If that’s the case, go get yourself a jump rope today! This form of cardio can be done just about anywhere. Turn up your favorite playlist and jump to the beat. Tossing your jump rope in a backpack, suitcase, or purse will help you squeeze in your 150 minutes of exercise per week whenever you have some spare time.
Whether or not you think you have two left feet, dancing is a great way to blow off some steam while also getting your cardio in. You may think that dancing’s limited to Zumba classes, but what’s keeping you from simply dancing around your room? Crank the tunes and dance yourself silly.
3. Organized Sports
You may not think of yourself as a “sports person,” but there are tons of adult sports leagues out there that are full of people just like you — people who want to have fun and be healthy. Sign up for soccer, flag football, basketball, or whatever suits your fancy. Running around a field or court is guaranteed to increase your heart rate. Check your community for noncompetitive sports leagues.
4. Power Walking
You don’t have to look like one of these power walkers to reap the benefits of this type of cardio. Step outside (or stick to the treadmill if the weather is bad) and pick up the pace.
This low-impact form of cardio is a great way to get your heart rate up while protecting your joints. If you’re not fully confident in your swimming skills, grab a kickboard and do a few laps. This will engage not only your legs, but your abs, too.
We can’t all be Rocky Balboa, but anyone can use boxing to get healthy. Just 30 minutes of boxing can help you burn up to 400 calories.
If you have a huge, bouncy trampoline in your backyard, that’s awesome. Jumping and playing around is not only good for you, but fun, too! If you don’t have a huge trampoline, don’t count yourself out of this one. You can get a compact trampoline to keep in your apartment. Putting on your favorite tunes and running or bouncing in place can be just as effective.
There are plenty of ways to fit this type of cardio into your day. Swap your car for a bike on your next trip to the grocery store. Switch it up and ditch the treadmill for the stationary bike on your next trip to the gym. Bite the bullet and try that spin studio you’ve been eyeing for the past six months, or buy a trainer so you can ride your road bike in your house or garage.
Love the outdoors? Hiking might be just the ticket to increase your ticker’s health. Getting moving outside will not only increase your cardiovascular fitness, but also boost your emotional well-being.
Think that rowing machine is just for those who want bulging biceps? Think again! Squeezing rowing into your gym routine can give you an extra cardio boost, as well as strengthen your abs and back muscles. If you’ve never tried it, challenge yourself with something new.
Swinging those hips around will up your heart rate and improve your core strength.
You may be wondering if walking counts as cardiovascular exercise. Of course! This is a great starting place for people who are new to exercise. Even a 10-minute walk can get you on the road to improved heart health. Experienced exercisers benefit from it, too.
13. Jumping Jacks
If you haven’t done these since high school gym class, you’re missing out! This equipment-free activity can get your heart rate up in no time. Plus, they’re easy to do from anywhere. Start jumping first thing in the morning, when you need a break from your desk, or while you’re waiting for your dinner to finish cooking.
Climbing stairs is a fantastic way to get your heart pumping and your body sweating. Find a park with a big set of stairs, or just a stairwell at a nearby building. Any climb will do.