Cardio workouts are one of the best ways to maintain your physical fitness and improve your mental well-being. It increases your heart rate and boosts the flow of oxygenated blood to your brain. As a result, your brain produces certain chemicals, such as serotonin and dopamine that keep you calm and relax.
Besides, these also help strengthen your body muscles and maintain your metabolism. There are many research studies that have proven the benefits of cardio exercises. In today’s article, I will talk about the benefits of cardio workouts and give you some easy-to-do exercises. Read on!
Benefits of cardio workouts
There are many benefits of cardio workouts. In this section, I will talk about them in detail. That way, you will know the importance of cardiovascular exercises and start doing them. Make sure you maintain your motivation for these exercises because these don’t produce immediate results.
Improves heart health
Cardio workouts are extremely beneficial when it comes to heart health. According to the American Heart Association, cardio exercises such as jogging and running improves heart health by increasing blood circulation. Many doctors also recommend such exercises to reduce the risk of heart diseases.
The reason is that these exercises strengthen your heart and pump blood to all parts of the body. Cardio workouts help lower blood pressure and keep arteries clear of toxins. Besides, it is important to know that it also reduce cholesterol levels in your bloodstream.
For example, if you want to reduce cholesterol, make sure you do at least 40 minutes of moderate to intense workout. The recommended routine is doing these exercise for at least 3-4 times each week.
Lowers blood pressure
High blood pressure or hypertension is the leading causing of many chronic health conditions. Cardio workouts help manage various symptoms of blood pressure and lower your hypertension.
Many people take medication for high blood pressure. Although medication can do the job, it is important to know that they also produce side effects. For many people, managing side effects become difficult, especially if they have preexisting cardiovascular conditions.
Helps regulate blood sugar
Higher sugar levels in the blood is the leading cause of diabetes. It is a chronic health condition that has many symptoms and deeply affects your body. Remember, diabetes is the one of the leading causes of death in the United States.
Research shows that millions of people become diabetic due to a sedentary lifestyle and poor dietary patterns. At the same time, not doing exercise can also lead to diabetes. Therefore, regular cardio workouts help regulate your insulin levels and reduce the levels of sugar in your blood.
In addition, a recent study shows that people with diabetes can perform running and jogging to reduce high blood sugar. It is important to keep your body weight in check regularly so that you can minimize the effects of diabetes. If you are diabetic, the key is to balance your diet and exercise.
Reduces asthma symptoms
Do you know heart diseases are the leading cause of death in the US and all over the world? Yes, this is true and according to the centers for control disease and prevention (CDC), millions of people in the US die of heart diseases, such as heart attack and stroke.
That’s why it is important to focus on your heart and lung health. Lungs are important organs that where you blood receive oxygen. The blood then comes to the heart and distributes throughout the body.
Cardio workouts can help everyone with asthma to lower its frequency. It lessen the severity of asthma condition and reduce the symptoms. If you have asthma problems, make sure you talk to your doctor before performing exercises. The reason is that intense exercises can increase the severity of asthma.
Moreover, your doctor or fitness guru or trainer can create a better plan for you. Precautions are very important when doing cardio workouts to lessen the effects of asthma. For example, if you feel difficulty breathing, stop the exercise and rest for some time.
Reduces chronic pain
Millions of people across the world suffer from chronic lower back pain. It is the most delicate area in your body that is prone to inflammation and pain. The reason could be anything from muscle strain to herniated discs to compressed nerves.
Whatever the reason is, the good news is that cardio workouts can help prevent chronic back pain. A recent study shows that exercises like swimming and aqua aerobics can soothe your back muscles and improve nerve function.
Besides, it is crucial to understand that tissues, ligaments, and tendons in your back require more blood to function properly. That’s the beauty of cardio workouts because they increase blood flow to your muscles in the spine.
When your muscles receive more nutrients and oxygen, they cope with inflammation and reduce pain. Remember, chronic back pain is also due to increased weight. If you are bulky or your BMI is above 25, you need to focus on your weight management goals.
I ask you is there any better way than performing cardio workouts? Well, before you answer this is the comment section, let me tell that you No, there isn’t any other better way than performing cardio for weight management. Period!
Promotes sleep
A healthy body requires you to sleep at least 8-10 hours at night. If you have sleep problems, you can overcome them through cardio workouts. Such exercises can increase blood flow to your brain and release chemicals like melatonin, the hormone responsible for promoting sleep.
A recent study shows that people with sleep problems must perform regular exercise. The best exercises to overcome sleep problems like insomnia and apnea are aerobic exercises. Make sure you do your research and figure out some optimal workouts.
Use a treadmill before getting into the bed. That way, your body will be tired and you will sleep adequately. Another study showed that performing cardio for 16 weeks can improve your mood, alleviate anxiety, and promote sleep.
Weight loss
The primary goal of a cardio workout is to lose weight. Have you ever heard that exercise and diet are the building blocks and foundation for weight loss? Yes, absolutely! However, when you do only cardio workouts and don’t focus on your diet, you won’t have strength to do these exercises. That’s why focus on your diet. Keep that in mind! I am sure you will remember my words.
Depending on your speed and weight, you can walk or jog at least 2-3 miles to burn 600 calories. When you cut calories and focus more on exercise, you will lose weight quickly. Remember, weight loss is synonymous with your overall better health and wellbeing.
Boosts Immune System
A recent study performed by researchers at the Pennsylvania State University shows that cardio workouts can boost the immune system. Researchers examined the active and non-active people and concluded that active people have better immune system.
Moreover, people who exercise on a treadmill for 30 minutes daily have good immune system. However, those who perform exercise outside receive more benefits. In the outdoor environment, you get more oxygen that help strengthen your immune system.
Improves Mental Health
You will find hundreds of research studies on the internet that proves the effectiveness of cardio workout on the brain. Mental health is as important as physical health. In addition, when you exercise more, you will have more oxygen to your brain. As a result, your brain will produce more dopamine and serotonin.
Both these chemicals can significantly boost your mood and keep you calm. Moreover, the brain will also release endorphins and melatonin. The first one is a hormone responsible for producing analgesic effects on your body. Likewise, the second one is responsible for promoting sleep. When you sleep better, your brain rests, which means good mental health.
Furthermore, it is vital to understand that cardio workouts improve your mood. A recent study showed that people who performed 30 minutes exercise daily had improved moods. Again, the reason is none other than increasing blood flow to your brain.
Best Cardio Workouts
Although there are many exercises that you can do at home or gym, I have come up with something that are very useful and easy. Because not everyone can do intense exercises, my goal is to tell people about the easy ones. Continue reading!
Jump Rope
If you have a good rope, you can do the jump rope. It is one of the best cardio workouts that can strengthen your legs and maintain your health. Jump rope is good form of aerobic exercise if you do it the right way.
Don’t forget to play some good music so that you can exercise in a better way. Toss your jump rope in your bag or backpack and do the exercise whenever you find a good place and time.
Dancing
Many people love dancing because they want to enjoy themselves. Well, dancing is not only entertaining but it is also one of the best cardio workouts. If you think dancing is only in the Zumba classes, you are wrong. You can learn some moves and dance at home. Play your favorite music to get the most out of your dancing moves.
Sports
Do you love soccer, cricket, hockey, or rugby? If yes, you can play any of these sports to help improve your health. People who love sports can find friends and play together. If you don’t find any friends or have no time to play sports, then you can run for at least 10 minutes.
Moreover, if you want to have fun and stay healthy, play soccer. The game is not only challenging but it is also fun. Plus, it is a great cardio activity. You will play it for one hour and you won’t even realize that you have lost a lot of calories. The main reason I recommend sports is that you won’t get bored.
Fast Walking
It is not necessary to become a power walker to get the most out of your workout. Fast walking means you can wear some good shoes and walk at rapid pace in the nearest ground. When you walk fast, your body have good blood circulation.
You already know what blood circulation can does. I have explained that above! Use your treadmill or step outside to walk fast. Make sure you pick your pace. If you feel uncomfortable, it is better to take shorter rests and then continue walking.
Swimming
This is one of my favorite exercises because it is a low-impact form of workouts. Swimming is one of the best cardio workouts if you know how to swim. If you don’t know swimming, it does not matter, you can do many other cardio workouts. Anyway, try to learn swimming because this workout engages all muscles in your body, including your abs, glutes, hamstrings, etc.
Plank
If you are wondering how plank is the cardio workout, then let me tell you that it increases your heart rate. Remember, any physical activity that increases your heartbeat is a cardio workout. Plank is one of the best exercises that you can do at home and in the gym. It strengthens your abs, increases blood flow to your arms, legs, abdomen, back, and other body parts. I simply love plank!
Running
Whenever people think of cardio workouts, the first thing that comes in their mind is running. I must say running engages all your body organs and muscles. It tones your muscles, shapes your abdomen, strengthen your legs, and keep you fit.
Cycling
Cycling is another best cardio workout for both men and women. In fact, people of all ages can benefit from this exercise. Swap your vehicle for a bicycle on your next trip to school, college, grocery store, or any other place.
When you ride a bicycle, it will strengthen your legs, improve your back posture, and keep you engaged in outdoor activity. Moreover, you can avoid the treadmill and use a bicycle to strengthen your muscles. You can use an indoor cycling machine at home for cardio.
Final Words
Cardio workouts are best when it comes to improving your overall health and wellbeing. Lastly, there are many cardio exercises, but the ones I have mentioned in this article are easy-to-perform for people of all ages. Good Luck!
