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Performing cardio exercises on a regular basis is essential when it comes to older people staying healthy. It helps to strengthen the heart and lungs, which in-turn will make you feel more energetic, more able to manage your body weight and to sharpen your mind. Cardio exercises can also help you to stay young by reducing the signs of depression or anxiety. Before you start with your own cardio exercise routine, make sure to consult a doctor who can guide you according to your medical history.

It is not always mandatory that exercise should be boring because when it comes to cardio, it includes many fun sports and activities.

What are Cardio Exercises?

To be precise, cardiovascular exercises indicate the workout where the body pumps the blood quickly and increases the heart rate which in-turn burns more calories and boosts the capacity of lungs.

Here’re five of our favourite cardio exercises:

1. Aerobic Exercises

Aerobic exercises are also known as cardio exercises because they provide a person with the same results. Aerobic exercises enhance your fitness levels because it increases the heart rate as well as your oxygen intake capacity. Whenever a person is moving their large muscles, their heart will start to pump faster and harder, which is why aerobic and cardio sounds synonymous in the book of the endurance exercise.

2. Walking

Performing regular cardio is very important to maintain a healthy lifestyle. Walking helps you to manage your weight and to improve your overall health by reducing your blood pressure and the risk of diabetes. Walking will help you to keep your heart healthy. Instead of taking the elevator, if you can take the stairs then it is also a kind of walking that will increase your heart’s capacity.

3. Swimming

Swimming is a cardio exercise which benefits a person not only in the sector of promoting a healthy heart, but by also managing weight – which in-turn reduces the impact on your joints. When you are swimming you feel that you are relatively weightless, which is why you can smoothly glide through the water.

More people go swimming because they never get the hint of the intense hard work they are doing by taking part in this form of exercise. The movements which are made during the swimming make our body send more blood and oxygen to the tissues and improves the cardiovascular conditioning.


4. Biking

Biking is considered to be very healthy for the body because it not only gets all of your muscles moving, but also helps you to maintain a healthy heart. It increases your lung and heart’s capacity and thereby improves your overall lifestyle by reducing the chance of encountering cardiac arrest or life-threatening conditions.

5. Triceps Extension

A tricep workout is important because the triceps contains the most vital part of your upper body. The functionality, flexibility and range of motion of your arm increases the more you work and strengthen these muscles. As a result, your performance improves in sports that require arm movements and upper body strength such as tennis, swimming, volleyball and basketball.

Cardio Exercises – Things to Keep in Mind

In the beginning, you can start with some 20 to 30 minutes workout sessions, and then you can gradually increase it with your endurance power. After a few weeks you will get acquainted with these types of exercises, which will make you feel comfortable. After this, you can push yourself harder and workout for longer.

You can also consume kratom supplements from kratom crazy as it helps in fighting any illness.

In the beginning, if you are not able to do it continuously, then you can take time off to rest. Just by replacing certain parts of your life with healthier habits you can achieve a better heart capacity. Older people who suffer from the fear of having heart issues should start sooner rather than later.

Apart from performing these exercises, one should also know that a healthy lifestyle starts with healthy food. You need to be aware of what you eat because we all know that we are what we eat. Taking part in cardio routines regularly, whilst consuming the oily junk food will never lead to any positive changes in your body. If you are someone who has recently encountered any heart issues, then you should ask your physician for a perfect diet chart which you can follow by doing cardio exercises as well.

Routinely doing cardio exercises is very important because it helps you to increase your stamina. When you first begin with these exercises, do not push yourself too hard and try to develop your capacity by increasing the exercise daily. Set your daily goals and bring all the equipment necessary to perform these exercises. The cardio exercises will help you to recover from much serious illness starting from cancer to heart issues.

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Running is without a doubt a great way to achieve your fitness goals.  Millions of people, both young and old, engage in running because of its many benefits.  It is also one of the simplest forms of exercise.

The question on our minds today is whether there is a specific time that is best for running.  Does it even matter?  You will surely have seen a large number of people jogging in the early light of the morning and wondered what motivates them. Well, it turns out that the early bird really does catch the worm, as the old saying goes.  According to research, the best time to run is early in the morning.

So, how you can inspire yourself to get your heart pumping faster while the majority of the people are still in bed?  Here are some of the benefits of running early:

1. Improves your Productivity for the Day

Ever heard the saying that the early bird catches the biggest worm?  Well, it turns out that a morning run will help you keep “catching worms” throughout the day.  This is because exercise gives you both mental and physical stimulation.  It not only increases your alertness but also helps you get out of bed at the right time.

After a good run, there is more endorphin and adrenaline flowing through the body.  This results in an exquisite feeling called “runner’s high” which can last for hours after you finish your workout.

2. Improves Heart Health

Want to reduce the risk of heart disease by almost half?  A five-minute run every day is what stands between you and a lower risk of cardiovascular disease. Research shows that runners have a 27% lower risk of early death and a 30% lower risk of death from cardiovascular problems.  This is true for all runners, no matter how fast they run or for how long.

By all accounts, running helps you stay healthier and live longer.  What’s not to like?

3. Jump-starts your Metabolism

One of two things happens to the food we eat.  It can either be consumed by the body as a source of energy, or it can be stored up as fat.  If you are looking to keep fit or trying to lose some weight, you don’t want your body to store up fat.

In this case, you should start running in the morning before you have breakfast.  This is because, after a workout, your body uses a meal to restore itself rather than storing it up.  What’s more, a morning jog will boost your metabolism, helping your body burn calories all through the day.  It also means that you will likely feel hungry after you finish, making you less likely to skip the most important meal of the day.

4. Better Joint Health

There was a time when people thought that running was bad for your joints. However, recent studies have shown that runners are actually less likely to develop joint problems.  The reason for this is that runners are likely to be fit and to carry less weight thus reducing the amount of strain on the joints.

Running in the morning has also been linked to better and developed muscle strength which helps reduce the chances of osteoarthritis.


5. Improved Mental Health

Running has a very positive impact on your mental health.  You can view a morning run as an investment in your body.  This creates a sense of self-worth and achievement.  Running outside is particularly helpful, as it gives you time to take in the beautiful sights of nature.  The earlier you run, the more you will notice, since there won’t be many people or cars around.

6. Improved Sleep

If you are one of those people who tosses and turns for a long time before getting to sleep, you should consider taking up running.  Studies show that people who work out in the morning spend more time in deep sleep than those who work out in the afternoon or evening.

An additional barrier to good sleep is a lack of routine.  After a few days of getting up early to run, you will start to feel tired earlier in the evening.  Once you build a routine of going to bed and waking up at the same times each day, your sleep will improve.

7. Helps to Create Consistency

Have you ever planned to exercise in the evening only to get home too tired?  Running in the morning enables you to ensure you get your essential workout without postponing.  It also helps you free up your evenings for socialising and relaxation.

Staying Safe

It is important to stretch before and after any exercise in order to prevent injuries.  If you’re running in the morning, you should also invest in some reflective running gear.  Here in the UK, mornings can be fairly dark for several months of the year, so drivers may struggle to spot morning joggers.  You can also buy a headlamp, which will make you more visible to drivers and help you see where you’re going.

Conclusion on Running in the Mornings

The benefits of running in the morning are numerous.  In the words of Benjamin Franklin: “Early to bed, early to rise, makes a man, healthy, wealthy and wise.”  However, doing any kind of exercise will bring a whole host of health benefits, whether you work out morning, noon, or night.

Don’t forget to check out our in-depth guide to healthy living.

Our life-saving personal alarm service helps people to stay safe and independent in their homes across the country.  For more information, please get in touch with our friendly team on 0800 999 0400.  Alternatively, complete our Contact Us form and we will get back to you as soon as possible.

Editor’s Note: This article was updated on 21 May 2021 to reflect current information.

First published 4 May 2018.

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