Cardio is any exercise that gets your blood pumping and the large muscle groups working.

Some examples include:

  • playing football/soccer
  • walking quick
  • swimming
  • heavy cleaning
  • gardening
  • running
  • cycling
  • and even dancing

According to experts, at least 150 minutes of moderate aerobic workout, or 75 minutes of vigorous high-intensity exercise is necessary for your body every week.

Vigorous exercises can be something like running while moderate exercises are activities like Brisk walking and swimming.

But why are experts recommending aerobic exercises? Let’s look at the benefits:

1. Improved cardiovascular health

Cardio Exercises give strength to your heart and help them pump blood in the body more effectively.

These exercises also help lower the blood pressure as well as keep the arteries clear by raising high-density lipoprotein (HDL) cholesterol and lowering low-density lipoprotein (LDL) cholesterol levels in the blood.

If you specifically want to lower the blood pressure and cholesterol, target 40 minutes of mid-to vigorous-intensity cardio exercises around 3 to 4 times every week.

2. Cardio Exercises will Boost your Energy

Although many people consume energy drinks and coffee to stay alert throughout the day while some of them can’t go through a day without a long nap.

These methods can be dangerous for your health.

A healthier way is to do cardio exercise.

It will naturally boost your energy, that is why most fitness people start their day with cardio in the early hours of the morning.

When your body gets through an activity that needs energy, like running, it produces endorphins. The increased endorphin levels consequently boost your energy.

Just make sure that you are not overdoing cardio, otherwise instead of giving you energy it can damage your body.

3. Cardio Exercising Lowers the blood pressure

Cardiovascular exercise can be your solution for high blood pressure. Regular cardio exercising makes the heart stronger. A stronger heart will pump more blood using less effort. As a result, the force on arteries decreases, lowering the blood pressure.

4. It Improves brain power

The brain starts losing tissue at the age of 30. Scientists found that cardio exercises can slow down this process and enhance cognitive performance.

To test the theory, 55 years and older adults gave magnetic resonance imaging (MRI) scans for results.

The subjects involved were then tested to check their health, including aerobic fitness. The adults that were most fit showed lesser reductions in the front, parietal, and temporal parts of the brain.

Overall, their brain tissue was more resilient and losing mass slowly.

It shows the Aerobic exercise does well for the body and brain.

5. Great for Mental Health

Since these exercises release endorphins, an added benefit of endorphins is they will simply make you feel better afterward.

Cardio is a good way to tackle mental issues like depression, anxiety, and stress.

The feeling someone experiences after the physical workout are coined as a “runner’s high.”

Besides endorphins, as you are doing the workout, you are constantly challenging yourself mentally.

Many times you want to quit workout when feeling like you can’t continue.

But pushing through this tough period and eventually finishing it gives a great sense of success and results in a natural “high” afterward.

Getting into the routine of cardio exercising, you will begin to feel better about yourself and it will improve your confidence.

A detailed blog on Mental Benefits of Exercise

Boosts mood

A cardio workout may also improve your mood. In a study on people suffering from depression, participants walked on a treadmill for 30 minutes of a session.

Within 10 days, they were asked to report changes in mood.

All participants reported a significant reduction in their symptoms of depression.

Consequently, it can be said that engaging in exercise, even for a short period can have a big impact on mood.

You don’t even need to wait for two weeks to see an improvement.

This study revealed that even a single-week exercise session is good enough to give you a boost.

6. Cardio Exercises Burn Fats

Cardio exercises burn fats through calorie expenditure. Exercises like burpees and rope jumping, for instance are the most effective in this regard. They engage the whole body and lift your heart rate, which as a result converts into sweating and fat burns.


For a healthy life, it is important to adopt healthy habits. And exercising is one of those healthy habits. Our bodies are naturally built in a way that craves movement and if you don’t utilize your energies, they get stored and create many health problems.

Make health and fitness a lifestyle and enjoy a quality life 🙂

Categories: Fitness

Bilal Ahmed

A random guy on the Internet enthusiastic about Blogging Chess and Football Life motto "make people's lives easier"


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