Cardiovascular exercise is essential for good health. Although tiring, this kind of exercise provides many health benefits to one’s body such as reduction in bad (LDL and total) cholesterol, increases in good (HDL) cholesterol, reduction in body weight, reduction in blood pressure, and of course increase in exercise tolerance.

During cardio exercises, you repeatedly move large muscles in your arms, legs and hips. Your heart rate increases and you breathe faster and more deeply. This maximizes the amount of oxygen in your body and ultimately helps you use oxygen more efficiently. Try these home-friendly cardio exercises for your heart and body:

1. Jumping jacks

It is a physical jumping exercise performed by jumping to a position with the legs spread wide and the hands going overhead, and then returning to a position with the feet together and the arms at the side. This classic move works your entire body while increasing your heart rate.

2. Squat jumps

Squat jumps strengthen your entire lower body and increases your heart rate for a significant calorie burn. Start with your feet shoulder-width apart. Bend your knees and lower into a squat. Swing your arms back and quickly swing your arms upward and jump. Land gently back in a squat and repeat.

3. High knees

High knees strengthen all the muscles in your legs and get your heart rate up. Stand with your legs together and arms at your sides. Lift one knee toward your chest, lower it and repeat with the other knee. Do this alternately, pumping your arms up and down.

These 3 exercises are the most basic cardiovascular exercises but still gets your heart rate up. Take note that it is better to progress gradually and always listen to your body. By slowly increasing intensity and speed, you’ll lower the risk of injury. Finally, don’t forget to drink your water after you exercise!

NO I Cielo Katrina M. Mabalot

References:

1. “Cardio 101: Benefits and tips” from https://diet.mayoclinic.org/diet/move/cardio-101#:~:text=In%20a%20nutshell%2C%20the%20term,breathe%20faster%20and%20more%20deeply.

2. “Exercise and Cardiovascular Health” from https://www.ahajournals.org/doi/full/10.1161/01.CIR.0000048890.59383.8D

3. “19 cardio exercises you can do at home” from https://www.healthline.com/health/cardio-exercises-at-home#safety