When we visit public parks in various communities, we often see people running, doing aerobics, rowing, or brisk walking. These types of exercises are collectively known as cardio exercise.
Cardio Exercise, or aerobic exercise, is a type of exercise that stimulates blood circulation by focusing on the use of large muscle groups, causing the body to require more oxygen. This type of exercise helps strengthen the cardiovascular system and lungs, improves endurance, and promotes fat reduction. It also increases our stamina over time.
There are two main types of cardio exercises:
Lower Impact Cardio Exercise
These exercises involve less impact on the joints, making them suitable for people who are older, overweight, or have joint injuries. They are also great for beginners. Examples include:- Walking
- Swimming
- Cycling
- Water exercises
Higher Impact Cardio Exercise
These exercises involve more impact on the joints and require a higher level of fitness. They are suitable for individuals with no joint issues and those who have some level of fitness. Examples include:- Running
- Jump rope
- Aerobics
Benefits of Cardio
✔ Helps with weight loss
✔ Reduces body fat
✔ Strengthens the cardiovascular system
✔ Improves lung function
✔ Boosts immunity
✔ Increases overall body strength
Recommendations
For cardio exercises, aim for 150 minutes per week or 30 minutes per day, 5 days a week. However, if you enjoy cardio, it’s important to choose exercises that suit your preferences and body condition to ensure consistency. For optimal health, complement cardio with a balanced diet, regular exercise, and sufficient rest. By doing so, you can start building a healthier lifestyle for yourself.
Source: Health Promotion Division, Faculty of Medicine Siriraj Hospital, Mahidol University
