The Power of Cardio
Cardio strengthens your heart, body, and mind. Even a brisk walk makes a big difference.
1 min read
Cardiovascular (or aerobic) exercise strengthens your heart, lungs, and circulatory system — and it supports almost every other part of your health too.
Benefits of cardio include:
- Lowers blood pressure and boosts heart health
- Helps manage weight and improve metabolism
- Supports mental health by reducing stress and improving mood
- Enhances sleep quality and brain function
- Reduces risk of chronic conditions like type 2 diabetes and certain cancers
Aim for 150 minutes of moderate or 75 minutes of vigorous cardio per week. Walking, swimming, cycling, and dancing are all great ways to move more.
Related guides
- GuideImmunity, lungs, digestion and inflammationRegular moderate activity is linked to better immune defence, and structured exercise programmes ease breathlessness in people with COPD. Gentle movement may also ease constipation. Start with walking at a pace where you can still talk, and build up gradually.
- GuideBlood sugar and metabolic healthBeing more active is linked with a lower chance of type 2 diabetes, and the biggest gains come from the first small steps. Activity helps your muscles respond to insulin for hours to days, so regular movement matters. Eating changes and activity work best together.
- GuideBones and jointsBone responds to the load you put on it. Dancing-type impact exercise and strength training tend to help most, ideally with balance work. Aim for at least 2 days a week and start gently. Walking, cycling and swimming do less for bone but still count as activity.
- GuideHeart, blood pressure and cholesterolRegular activity is linked with a lower risk of heart disease, and small amounts count. It lowers blood pressure, most clearly if yours is high, and may improve cholesterol modestly. Start with what feels easy, build up gradually, and keep taking any prescribed medicines.
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