When contemplating cardio exercise for heart health, envisioning it in the context of watching your favorite show in your pajamas may not be the first thing that comes to mind. Enter the realm of “cozy cardio.”
Cardio
While more rigorous aerobic activities like running or cycling remain crucial for cardiovascular strength, the rise of “cozy cardio” workouts is becoming a social media sensation, showcasing how individuals are blending exercise with a relaxed atmosphere.
Dr. Jessica Hennessey, a cardiologist at NewYork-Presbyterian/Columbia University Irving Medical Center, describes cozy cardio as low-impact exercises that elevate heart rate in a comfortable setting, such as one’s home. Whether it involves using a walking pad while watching a movie or practicing vinyasa yoga in the living room, the appeal lies in its accessibility, eliminating the need for elaborate setups or a change of clothes. Dr. Hennessey emphasizes that cozy cardio can be a versatile addition to one’s exercise routine, serving as a warm-up, cool down, or the entire workout for the day.
For those new to fitness or returning after a hiatus, a gentle routine like cozy cardio can be a welcoming introduction. This trend gained popularity on platforms like TikTok and Instagram, resonating with individuals seeking a less intimidating and more accessible approach to exercise.
Cozy cardio accommodates individuals with joint, wrist, or knee issues, for whom high-impact exercises might not be suitable. It also serves as a practical option for those with hectic schedules, allowing them to exercise at a time that suits them without negatively affecting sleep or eating habits.
Beyond its physical benefits, cozy cardio emphasizes the mental health aspect of exercise. Dr. Hennessey underscores the importance of creating an environment where individuals look forward to exercise, enhancing its positive impact.
Aligning physical activity with established self-care practices, such as listening to music or enjoying a favorite TV series, makes exercise a form of self-care. This approach eliminates potential barriers like gym anxiety and provides a more comfortable alternative.
In terms of meeting weekly activity goals recommended by the American Heart Association, cozy cardio, falling into a Zone 2 exercise category based on heart rate, can contribute significantly. Short bursts, known as “exercise snacks,” and low-impact exercises like isometric exercises are effective ways to achieve these goals.
Integrating cozy cardio into one’s routine helps establish a balanced variety of physical activity, meeting the AHA’s recommendations for endurance, strength, balance, and flexibility exercises. It allows for flexibility in daily workouts, catering to different needs and preferences.
Ultimately, cozy cardio is a versatile option that can be practiced anywhere, making it suitable for vacations or relaxed workouts on rest days. Dr. Hennessey encourages individuals to explore this approach to make exercise a more enjoyable and sustainable part of their lives.
For those interested in trying cozy cardio, here are four exercises to consider:
Indoor or Outdoor Walk: Take a stroll on a walking pad indoors or around your neighborhood for 10 to 15 minutes at a brisk pace.
Cardio Dance: Engage in a fun, online dance class at home to get moving while keeping it low-impact on your joints.
Vinyasa Yoga: Flow through vinyasa yoga, synchronizing movements with breath, creating a continuous flow that raises your heart rate. Starting with sun salutations is an excellent beginner option.
Mat Pilates: While holding movements in mat Pilates, you enhance flexibility and self-awareness, teaching your heart to be more efficient with each beat. Exercises like The Hundred and variations of planks can be incorporated for a balanced workout.
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