Cardio – A Life Saver

Cardiovascular exercises are those which includes exercises with high intensity and higher heart rate.

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.

If you’re looking to incorporate more cardio into your exercise routine, don’t be intimidated by the seasoned marathon runners you see around your neighborhood. 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 Cardio is Important ?

Different types of exercise can help in different ways. Strength training is perfect for gaining muscles and becoming stronger. At the same time, cardio (sometimes called cardiovascular or aerobic exercises) is great for your heart and lungs. And right now, a strong heart and lungs seem more important than ever.

Cardio exercises can be fun, and you can do them alone or with a partner. The next time you’re working out, include cardio by adding a quick bike ride or another activity that makes your heart and lungs work harder than they do when you’re resting or walking.

Benefits of doing Cardio:-

When doing this kind of activity, your heart and lungs do most of the work. Together, they bring oxygen into the body and deliver it to the muscles being used. This process strengthens the tissues around the lungs and improves circulation, helping them function. A sign that you have reached a good cardio intensity is when you sweat!

Cardio doesn’t only make your lungs and heart stronger; it can also help:

• • Burn calories

• • Manage your appetite

• • Boost your mood and help you sleep better

• • Reduce pain and stiffness

• • Manage high blood pressure, heart disease and diabeties

Types of cardio workout for healthy life

• • 1) Running

• • 2) Cycling

• • 3) Swimming

• • 4) Jumping Rope

• • 5) High-Intensity Interval Training (HIIT)

• • Improves immunity and endurance

• • Reduces the risk of diseases/ manage diseases

• • Improves mental health

Benefits and Running:-

Regular running or jogging offers many health benefits. Running can:

• • help to build strong bones, as it is a weight bearing exercise

• • strengthen muscles

• • improve cardiovascular fitness

• • burn plenty of kilojoules

• • help maintain a healthy weight

An inactive lifestyle is associated with higher mortality, coronary artery disease, hypertension and stroke. It is also a primary cause of most chronic diseases, as the body rapidly adapts to insufficient physical activity which results in substantially reduced quality of life.

Regular physical activity such as running can significantly improve mental health, self-confidence, healthy ageing, and quality of life.

Better cardio health. Running, or jogging, is one of the best cardio exercises you can do. Running for at least 10 minutes a day can significantly lower your risk of cardiovascular disease . Runners lower their chances of dying from heart disease by half.

It also lowers your resting heart rate , the number of times your heart beats per minute when you’re at rest. This is an important indicator of your overall health and fitness. The lower the rate, the more efficient your heartbeat.

Better sleep. Quality sleep is essential for your health. Your body repairs itself when you’re asleep, which is why you wake up feeling refreshed. But try to avoid running too late in the day. This can interfere with how well you sleep at night. Aerobic exercise triggers a release of endorphins, chemicals that help relieve pain or stress. These activate the brain and might keep you awake.

Improved knee and back health. A study of 675 marathon runners found that they had a lower arthritis rate than other people. The runners’ knees and backs were both positively affected. The more you run, the lower your odds of back problems as you age.

Improved memory. If you find that you have problems with your memory, get running. It affects your brain in the short and long term. Aerobic exercise gets your heart rate up and makes you sweat. This can boost the size of your hippocampus , the part of the brain responsible for memory and learning.

Fewer colds. If you start to feel a little off, running for 30 minutes can trigger your immune system to help you feel better. When you do aerobic exercises like running at least 5 days a week, you lower your odds of upper tract respiratory infections by 43%.

Better mood and energy. Many people run because they want to feel better. The exercise helps boost your mood, concentration, and overall quality of life. Runner’s high is real. 

Tips for Healthy Running

For the best results with your running program:

• • Eat a healthy and balanced diet.

• • Don’t run right after eating.

• • Drink plenty of water before, during, and after your run. 

• • Don’t turn your music up too loud. Stay alert and aware of what’s around you.

• • Wear reflective clothes if running early in the morning or late in the evening.

• • Tell someone where you plan to run and when you expect to be back.

• • Avoid isolated and dangerous areas.

• • Take regular breaks to let your body rest.

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  • If you get an injury while running, stop and get medical care right away.