Cardio: 30 Minutes A Day for a Healthy Life
Cardio. Personally, I am not the biggest fan of cardio workouts. The equipment at the gym is typically crowded, running isn’t comfortable to me, and it’s hard to find the time that fits into my schedule. But, I know it’s important for my health, so I’ve found ways to incorporate it. Enjoying your cardio workouts is half the battle in making the time to stay fit and healthy.
I love hockey. I play two to three times a week, and supplement my cardio workouts with the stationary bike. The bike is great for me – I can write notes, read articles, and it helps me unwind from a long day – all while getting my workout in. I also take the dogs for longer hikes when I have a little extra free time.
Cardio gets a bad rap for being repetitive, boring, and time consuming. But, cardio doesn’t only have to be a run on the treadmill, or spin on the bike, or an hour on the elliptical.
Find a physical activity you enjoy doing, and turn it into a hobby – outdoor activities are excellent for your lungs and your heart. Here are a few ideas for activities convenient for us here in the Central VA area:
- Hiking. There are lots of hiking trails here with various levels of difficulty. Get out there, and make your way the top for a great view of the blue ridge mountains.
- Kayaking. The Rivanna river offers a great opportunity for a workout with kayak or canoe on a warm summer day.
- Walking. The downtown mall right here in Charlottesville is a fantastic location for a brisk walk while you check out all of the sidewalk sales.
- Clubs. Find a sport club through the city website or Cville social. There are a variety of sports you can try, so find one you like and stick to it!
- Kids. They love to play, so join them outside and get active – you’ll be surprised at the workout you get just by joining your kids for play.
- Dog. Grab Fido and head out for a few spins around the block. The next time your dog stands by the door and stares at you to go out, get your running shoes and extend that walk. Don’t have a dog? Did you know, people who have them generally get about 30-minutes more exercise per day than those who don’t. So, maybe head to your local shelter and adopt one today!
The possibilities for a good cardio workout are endless.
All it takes is 30-minutes a day of moderate (50-60% of your max heart rate) activity to reap the benefits (improved immunity, healthier heart, healthier blood vessels, healthier lungs). So, find something you love and make the change to promote a longer, healthier life!
Bryan Esherick PT, DPT
