Cardiovascular exercises, also known as cardio, are activities that increases your heart and breathing rate. These exercises primarily target the cardiovascular system, including the heart, lungs, and blood vessels.
Examples of cardio exercises include running, jogging, brisk walking, cycling, swimming, dancing, and jumping rope.
When you engage in cardio activities, your heart pumps more blood to give oxygen and nutrients to your muscles, while your lungs work harder to take in oxygen and remove carbon dioxide. Over time, regular cardio exercise strengthens the heart muscle, improves lung function, and enhances overall cardiovascular health. Also, it can help in weight management, boost mood, increase energy levels, improve sleep quality, and reduce the risk of chronic diseases among others.
It is advised that you aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week, along with muscle-strengthening activities on two or more days per week.
Read on to know some of the health benefits of incorporating cardio exercises into your workout routine.
Improved heart health
Cardio exercises such as running, cycling and swimming enhances your heart health. Engaging in regular cardio workouts strengthens the heart muscle, improves blood circulation and lowers blood pressure. This reduces the risk of developing cardiovascular diseases such as heart attacks, strokes and atherosclerosis.
Weight management
Cardio exercises help in burning calories and in weight loss or weight maintenance. Activities like brisk walking, jogging or using cardio machines like ellipticals or treadmills can help create a calorie deficit, leading to fat loss. Also, cardio workouts improve metabolism even after you’ve finished your workout, helping in calorie burn throughout the day.
Improved lung function
Cardio exercises improves lung function by increasing the demand for oxygen-rich blood in the body. The respiratory system works to deliver oxygen and remove carbon dioxide. This not only improves exercise performance but also supports overall respiratory health, reducing the risk of respiratory conditions such as asthma and chronic obstructive pulmonary disease (COPD).
Reduced risk of chronic diseases
Studies have shown that regular cardio exercise can lower the risk of developing chronic conditions such as type 2 diabetes, high blood pressure, and certain types of cancer. Cardio improves blood sugar levels and reduces blood pressure and inflammation, all of which help to prevent chronic disease.
Improved mood and mental health
Cardio exercises stimulate the release of endorphins, neurotransmitters that promote feelings of happiness and reduce stress and anxiety. Regular cardio activities can improve mood, cognitive function and reduce risks of depression and anxiety disorders.
Better sleep quality
Research shows that incorporating cardio exercises into your routine can improve the quality and duration of sleep. Regular physical activity helps regulate your circadian rhythm, making it easier to fall asleep and stay asleep throughout the night. Also, the stress-relieving benefits of cardio can help alleviate insomnia.
Increased energy levels
Despite the initial fatigue that may happen due to intense cardio workouts, regular workouts can boost energy levels in the long run. Cardio exercises improve circulation and oxygen delivery to tissues, improving overall energy production and stamina.
