Not a runner? Try these alternatives
When your doctor encourages you to add cardio to your exercise routine, you might wince at the idea of running laps.
“Running can sound intimidating for a lot of people for many reasons,” says Jiminsha Ottithottathil, a fitness coordinator at Advocate Health Care. “Perhaps it’s been a long time since you ran, you may have some more aches and pains in your knees than when you were younger, or perhaps you may feel just out of shape.”
Luckily, running isn’t the only way to get cardio. Walking is one easy option. “Increasing your daily steps is a small way to start your cardio journey,” Ottithottathil suggests. “The average American only gets about 2,000-3,000 steps a day. It’s recommended you get 8,000-10,000 steps to maintain an active lifestyle and to prevent chronic diseases.”
Other cardio alternatives include:
- Cycling. It’s great for all ages and friendly on the joints and knees.
- Swimming. It uses multiple muscle groups and can reduce pain and inflammation.
- Dancing. Free dance workouts are available online all from the comfort of your living room.
- Gym machines, such as the elliptical. They mimic the motion of running without impacting your joints.
Ottithottathil explains that cardio exercise, which is also known as aerobic exercise, is any type of exercise that increases your heart rate and oxygen use for a period of time.
“Cardio is important for a healthy heart because it makes the heart muscles stronger and more resilient,” Ottithottathil says. “Those muscles help pump blood and stimulate circulation throughout the body, providing oxygen to the cells and transporting metabolic waste products.”
Additional cardio benefits can include:
- Improved resting heart rate and blood pressure
- Stronger bones and muscles
- Improved mood
- Weight loss
- Decreased risk for chronic diseases, such as type 2 diabetes, high blood pressure, high cholesterol and heart disease
Want to learn your risk for heart disease? Take a free online quiz.
