A Year of You: Cardio Matters

So many people think of exercise as a means to an end: work out more and you will (probably, hopefully) lose weight, or maybe get super cut arms. But the role of cardio in our lives is far more important than that.

THE BENEFITS

Cardiovascular exercise also often referred to as aerobic exercise gets your heart rate up for an extended period of time. This ensures you are breathing faster than you do at rest. That means more oxygen in your blood, being pumped through your body, which can decrease your risk of stroke, reduce the signs of aging and adapt your muscles to movement. Cardio offers a bevy of benefits to your heart, circulation and lung function, including potentially decreasing your blood pressure, improving cholesterol levels and reducing overall shortness of breath. Studies show that getting enough cardio can potentially protect your brain from developing Alzheimer's Disease, increase your lifespan and fight osteoperosis. Weight loss and a more trim physique can be a side effect, but the benefits to your overall health are so much more important.

HOW MUCH?

Every step you take every minute you spend not sitting has a benefit to your overall health. But according to the American Heart Association, at least 150 minutes of moderate cardio or 75 minutes of vigorous aerobic exercise each week is optimal for adults; even better if you make it a combination of the two.

To know if you re getting the full benefits of your activity, monitor your heart rate and ensure that you re staying in your target heart rate zone. Have a conversation with your doctor about whether cardio is right for you and what your optimal target heart rate should be.

HOW TO MAKE IT HAPPEN

You needn't scramble for a gym membership. While traditional gyms work wonders for many people, it s not everyone s cup of tea. Instead, explore some activities that you enjoy, such as gardening or social dancing. Spread the activities out throughout your week, but keep your times consistent so it becomes a natural part of your routine.

For many folks, exercise will never be something they d call fun, even if they are doing activities they prefer. If that s you, try learning into the me time aspect of this self care. While you get your cardio on, try listening to a murder podcast, watching your favorite guilty pleasure show or listening to an uplifting workout playlist. Set rewards for yourself for hitting milestones and share your progress with friends to stay accountable.

MODERATE INTENSITY

Brisk Walking (around 2.5mph)

Water Aerobics

Dancing (ballroom or social)

Gardening

Tennis (doubles)

Biking (under 10mph)

Casual Rollerblading

Frisbee Golf

VIGOROUS INTENSITY

Hiking Uphill

Running

Swimming Laps

Aerobic Dancing

Heavy Yardwork

Tennis (singles)

Biking (10mph or faster)

High Intensity Training