Mental Health Benefits of Cardio
- N.Horlings, R.Joseph, S.Mustapayeva, B.Olmedo, S. Sharma
- Apr 10, 2024
- 5 min read
Hey everyone! Let's talk about something super important: cardio! It's not just about sweating it out; it's a powerful tool for boosting your mental well-being. This blog is for anyone looking to feel happier and healthier, especially when life gets tough. Whether you're a fitness fanatic or just starting, understanding how cardio impacts your mental health is key. We'll explore simple self-care strategies and how they can make a big difference in your life. So get ready to discover some awesome tips and tricks to help you feel your best.
Why is Cardio Important?
Cardio is very important for your overall health. Keeping your heart healthy and active can benefit you in the long run. Not only does cardio help with your physical health but it has a great impact on your mental health as well. Several studies have proven the fact that being active can positively impact things like depression. For example, working out with friends can keep you social and it can also help you ignore some stress. More benefits include how there is a chance it can help bring your mood up and can positively impact your sleep schedule.
5 Free Ways to Add Cardio to Your Life!
Walking
Walking as a form of stress relief may seem a bit strange, but just taking some steps can help make a world of difference to your mental health. Research has also shown that walking can significantly reduce stress levels and improve well-being and that the evidence, although somewhat limited, is promising as walking has been shown to reduce stress and improve overall well-being (Kelly et al., 2018). From experience, I have noticed that taking steps and going for a walk, whether inside or out, has increased my mood and reduced my stress. We included this on our list because it's an easy way to reduce stress and get some cardio in. Check out the link below to learn more about how walking can benefit you.
Zumba
Zumba is a form of dance workout that is inspired by Latin dance culture. It feels more like a dance party than a workout! You can find lots of free resources online, like the Zumba YouTube channel with tons of dance workout tutorials to follow.
I checked out the beginner workout video and here's what I think. The instructors give very clear and easy-to-follow instructions. I had so much fun dancing around my room, that I barely realized the sweat I was getting in which made this cardio workout that much more enjoyable. Click the link below the image to try it out yourself!
Functional Cardio Training
Functional cardio training is an amazing way to get your heart rate up while adding movements that also help with strength. I make sure to add a day for functional cardio training into my workout split because of all the benefits. One popular way I add this training into my workout split is by doing circuits. A circuit is a repeated process of exercises that include functional training. I can tell you for a fact that you will be sweating by the end of your circuits! I think it is so fun and beneficial. If you want to try some functional cardio training your self click the link below and be ready to have fun!
Running
I know you guys probably don’t like running or jogging, or you just want to stay inside watching Netflix. But did you know that running helps you to strengthen muscles, and build strong bones, and it also helps you maintain a healthy weight? You can add running into anything, for example, you can run in athletic races or marathons, and you can compete with other runners. While running, you don’t need to pay anything. It’s free and you can do it at your own pace. There are many apps that help you. One that I use that helps me to see how many miles I’m running, my time, and total calories and shows me my heart rate is the app Run Trainer. If you are an overachiever you can pay to unlock other stuff that can help you. But other than that, it’s a good app to use and you should give it a try!
Swimming
Ever thought about diving into the world of swimming for your cardio fix? It’s not just splish-splashing around—it's an awesome workout! Swimming strengthens your muscles, keeps your bones strong, and helps you stay at a healthy weight. Plus, you can join cool events like swim races or even try a fun waterpark challenge. Best part? It can be done freely and you can go at your speed. Relax your body, let it float, then move your arms and legs like you're making big circles. Keep practicing, and soon you'll glide through the water like a fish in its rhythm! Check out this video to see how beginners can rock swimming. Don't miss out—grab your swimsuit and make a splash today!
Closing
To wrap things up, cardio is important for a healthy lifestyle with mental and emotional benefits. It strengthens the heart and improves circulation and also reduces stress. Now that you guys know about Zumba, functional cardio training, swimming, running, and walking, you should give it a try and see how it can help you!
Call-to-Action
There are many different self-care strategies out there that can help in boosting your mental health. Working out and getting some cardio in is just one of the many ways to decrease stress and better your mood. Try out any of our tips if you’re feeling down, or click the links below to find other self-care strategies that might help you in your mental health journey. Feel free to leave a comment down below to tell us if any of these techniques worked for you, and make sure to check out our other blog pages for some more coping strategies or to learn more about mental health.
References
Active Minds. (n.d). Self-care.
Department of Health & Human Services. (2007, July 25). Physical activity - it’s important. Better Health Channel. https://www.betterhealth.vic.gov.au/health/healthyliving/physical-activity-its-important#
Department of Health & Human Services. (2006, July 11). Running and jogging - health benefits. Better Health Channel. https://www.betterhealth.vic.gov.au/health/healthyliving/running-and-jogging-health-benefits
Flisiński, M. (n.d.). Sport illustrations - animation. Dribbble. https://dribbble.com/shots/12998251-Sport-illustrations-animation
ITV. (2021, January 6). Julia On How Walks Can Help With Anxiety & Stress | Cornwall & Devon Walks with Julia Bradbury [Video]. Youtube.
Kelly, P., Williamson, C., Niven, A. G., Hunter, R., Mutrie, N., & Richards, J. (2018). Walking on sunshine: Scoping review of the evidence for walking and mental health. British Journal of Sports Medicine, 52(12), 800–806.
Mental Health America. (n.d). Taking good care of yourself. https://mhanational.org/taking-good-care-yourself
Mental Health First Aid. (2022, March 14). How and why to practice self-care. https://www.mentalhealthfirstaid.org/2022/03/how-and-why-to-practice-self-care/
Vecteezy. (2017, February 13). Swimming Vector Art.
Wedoy, C. (2019, June 19).How to swim. Retrieved from https://youtu.be/pFN2n7CRqhw?si=_S7gVl1zkDkl35NI
Zumba. (2022, May 13). Zumba Latin easy to follow basic steps tutorial for beginners. YouTube.
Escape Fitness (October 8, 2015) Functional Training: Cardio Conditioning Circuit Workout of the Week
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