Running, swimming, cycling, playing tennis, and jumping rope are all examples of vigorous exercise. When doctors recommend at least 150 minutes of moderate activity per week, they are referring to heart-pumping aerobic exercise.

12 Best Cardio Exercises to Improve Your Health


The low-impact nature of swimming allows you to do it frequently without experiencing any discomfort. In fact, research suggests that people are able to exercise for longer periods of time in the water than on land, without putting in additional effort.

“Swimming is an excellent low-impact exercise that works every muscle group in the body. With this workout, you are focusing on your upper, middle-and-lower body parts “Colvin states this.

Warming up with some paddling is a good idea before swimming with longer, more intense strokes. You should avoid aggravating your neck or shoulder pain while swimming laps.

Because swimming is a full-body workout, it has numerous health benefits. Swimming provides a number of health benefits, including:

  • Strengthens the muscles throughout your entire body.
  • Strengthens a person.
  • Stress reduction is one of the benefits of yoga.

Jump Rope

You probably haven’t jumped rope since recess in 4th grade. Get a jump rope today if that is the case! All you need is a treadmill and a place to work out. Tune in to your favourite music and get your groove on. Your 150 minutes of exercise a week can be achieved by tossing your jump rope into a backpack, luggage, or purse.


Running is a common kind of cardiovascular training. A jog can be a better option for certain folks. Running differs from walking in that it is performed at a much faster pace.

There are several reasons why people begin running, including weight loss, fitness maintenance or simply for the sake of having fun. As a beginner, beginning out with a brisk walk or even just jogging will help you avoid overexertion.

In a big 2014 study, researchers discovered that running even for just a few minutes a day at a moderate pace reduced the risk of death and cardiovascular disease.

Running regularly has the following health benefits:

  • Strengthens your calves and glutes, in particular.
  • Maintains a healthy body weight.
  • Reduces blood pressure and cholesterol


When you think of cycling, you might remember riding a bike as a kid for fun. You can get your heart racing and build muscle without placing a lot of stress on your joints with this sort of exercise.

According to Mount Sinai Orthopedic Sports Medicine Surgeon Alexis Colvin, MD, cycling is a wonderful low-impact aerobic activity. Leg muscles including the gluteal, hamstring, and calf muscles can be strengthened through cycling as well.

Consider purchasing a bicycle for short commutes if you’re thinking about taking up cycling. Instead of driving or taking public transportation, you may ride your bike to work provided it’s not too far away.

People of all ages can enjoy cycling because it is a low-impact workout that doesn’t strain joints. Cycling has a number of advantages that you may find appealing:

  • Bone density is increased.
  • Joint pain and stiffness are alleviated.
  • Stress levels are reduced as a result.


Walking is the simplest cardio exercise to begin with and keep up with on a regular basis. You can walk to work, your favourite coffee shop, or even just around your neighbourhood during your lunch break. Just a pair of comfortable shoes is all that is needed for a simple walk.

Walking has been proven to lower the risk of cardiovascular disease by 31% and the chance of death by 32 percent. Both sexes gain from these advantages.

Taking regular walks can provide a number of health benefits, such as:

  • A healthy immune system is boosted by taking this supplement.
  • Can be used to alleviate joint discomfort
  • Reduces the accumulation of excess body fat.
  • Strengthens the muscles
  • Reduces the chance of heart disease

Organized Sports

Even if you don’t consider yourself a “sports person,” there are plenty of adult sports leagues where you can meet others who share your goals of having fun while being active. Participate in a sport of your choice, whether it’s soccer, flag football, basketball, or something else entirely. Getting your heart rate up by running in a field or on a court is a given. Noncompetitive sports leagues may be available in your area. As an added bonus, you may perhaps make a new acquaintance!


Even though we can’t all be Rocky Balboa, everybody can use boxing to improve their health. Boxing can help you burn 400 calories in just 30 minutes of exercise.


A giant, springy trampoline in your back yard is a wonderful thing to have. Playing and bouncing around isn’t just excellent for you; it’s also a lot of fun!

No matter how small your trampoline, don’t rule yourself out of this competition. You can get a compact trampoline to keep in your apartment. Running or bouncing in place while listening to your favourite music is just as beneficial.


Love the great outdoors? Hiking is a great way to improve the health of your heart and circulatory system. Taking a walk or jog will not only improve your cardiovascular health, but it will also improve your mental health.


Think the rowing machine is only for people who want to get bigger arms? Think again. So, think again. Adding rowing to your workout can help you burn more calories and tone your stomach and back while also improving your cardio health. Challenge yourself to something you’ve never done before.


Even if you haven’t done it since the last kid’s birthday celebration you attended, why not? It is a great way to raise your heart rate and strengthen your core. There are also adult-sized versions available.

Jumping Jacks

For those who haven’t done this in years, you’re in for a treat. This practise does not require any special equipment, but it will quickly raise your heart rate. Plus, you can complete them from any location. It’s a good idea to begin jumping at the beginning of the day, during breaks from work, or while waiting for your meal to cook.