Cardiovascular exercise increase your heart rate and breathing for extended periods. This improves heart health and your overall sense of being, the American Heart Association says. Doing these exercises for at least 30 minutes on most days can help you maintain the proper weight, along with other health benefits. Cardio exercises also are known as endurance exercises.
Walking
Walking is the preferred method of physical activity, the American Heart Association says, and it can be done by almost anyone. Walking is convenient--you can do it indoors or outdoors-- and it has the lowest dropout rate of all physical activity. You can do it solo or with a friend, or you can join a walking group. Going on a mall walk will help you get some indoor cardio exercise. Wear a good pair of walking shoes, and do an extra lap or two around the store's inner perimeter, the American Heart Association says. You can take day hikes on paved trails or nature walks through the woods. Walk at a moderately brisk rate for a good cardiovascular workout.
Everyday Activities
You can do a variety of cardio exercises during your everyday activities, the American Heart Association says. Walking your dog for at least 30 minutes will do the trick. Or, park your car farther away from any building you visit. Take the stairs instead of the elevator or escalator when you have the choice. Ride your bike or walk to your corner store instead of taking your car. Working in the garden, mowing your lawn or raking leaves also provide cardio exercise. Faster-paced walking, known as power walking, provides a more intense workout.
Play Activities
Plenty of fun activities also provide cardio exercise. Jumping rope is a good speed-and-agility maneuver and an excellent way to get your heart pumping fast, workoutz.com says. Other good activities include rowing a canoe or rowboat, cycling or riding a stationary bike, jogging, running, badminton, volleyball, hockey, tennis, racquetball and dancing. Faster-paced dancing will burn more calories. The National Institute of Health Senior Health recommends swimming as a good endurance exercise, and you can do it at any age (with doctor's approval, if needed).
For Office Workers
If you work in an office, you can fit cardio exercise into your daily routine. Instead of calling someone two or three desks over, walk over to him. You can burn more calories and work up a sweat by going for a walk on your lunch hour instead of sitting around. Get off the bus a stop or two earlier so you have to walk farther to work. Use hotel fitness centers whenever you travel.
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