Everyone knows what cardio exercises are. After all, they are everywhere. When you go to the gym, trainers suggest doing cardio exercises at least a few days a week. When you do cycling or jogging just as an amateur, you do cardio exercise. But what is lesser known about these exercises is the cardio health benefits.

Most people assume that they are stretching their body while doing cardio, hence it must be good for their health in some way. But the benefits of cardio go way beyond that. In fact, it is one of the most beneficial types of exercise you can do for your health. 

If you are interested in doing cardio, you have reached the right place. In this article, we are going to cover benefits of cardio workout that you just can’t ignore. Read till the end and you will be more than convinced to add cardio exercises to your workout. 

10 Benefits Of Cardio

1. They Can Improve Your Cardiovascular Health

Of all the cardio exercise benefits, this one is probably the most famous benefit. Medical experts often suggest cardio exercises to people who are at a high risk of developing heart diseases. In fact, the word ‘cardio’ itself refers to the heart.

These exercises strengthen the muscles of your heart and make it efficient at pumping more blood. Along with that, they can also lower down BP, increase high-density lipoprotein cholesterol, and decrease low-density lipoprotein cholesterol. If you want to get the benefits of doing cardio for lowering BP and cholesterol, practice mid-intensity cardio exercises for at least 40 minutes a day. 

2. They Help In Regulating Weight

The benefits of cardio exercise for weight loss are also known to everyone. In fact, if you add cardio exercises to your workout, you might not even need to add other types of exercise to your daily workout routine to burn calories. 

The best part about losing weight with cardio exercises is that these exercises are not hard to learn or practice. Jogging, cycling, jump rope, and various other exercises can be performed by even beginners. And once you build stamina, you can increase the reps and sets of these exercises to burn more calories. 

3. They Aid In Getting Sound Sleep

Once in a while, we all have trouble sleeping at the right hours or getting sound sleep. If you didn’t already know, one of the benefits of cardio in the morning is a deep sleep at night. Not only can cardio exercises increase sleep quality, but they can also make your mood better as a second-order benefit. Just remember that you do not have to practice cardio exercises too close to your sleeping time. Putting a gap of at least 2 to 3 hours is essential. 

4. They Can Boost Your Immune System

Various scientific studies conducted on the effects of cardio exercises on the immune system have confirmed that one of the cardio health benefits is strengthening of the immune system. Regular practice of exercises as simple as treadmill and cycling can increase the number of immunoglobulins in human bodies. These immunoglobulins are a type of antibody that helps us fight diseases causing microbes. 

5. They Can Improve Brain Power

If the extensive list of benefits of cardiovascular exercise hasn’t already nudged you to do a cardio workout, here is another important benefit - these exercises can improve cognitive performance. Cardio workouts can also slow down the cognitive loss that happens because of age. So, it is not just the body but also your brain that benefits from a cardio workout. 

6. They Can Boost Your Mood

The benefits of cardio also reach your day-to-day life. A 30 minutes session of daily cardio workout can create a big, positive impact on your mood. A number of studies done on cardio workout’s impact on mood showed that doing cardio workout even for even a short period of time in the morning is enough to boost mood for the whole day. 

7. They Can Help You In Reducing Chronic Back Pain

If you have chronic back pain, you can add cardio exercises to your workout routine to get relief from the pain. Low-impact exercises like aqua aerobics and swimming can reduce pain by increasing muscle endurance and function. Another way these exercises help in getting relief from chronic pain is by reducing weight. 

8. They Can Reduce The Risk of Falls

Two well-known benefits of cardio are improvement in body balance and agility. Over age, people develop high chances of falling because they lose their agility and body balance. But cardio exercise can help you reduce the risk of falls by improving these aspects. Some people think that they are too old to do cardio exercise. However, it’s a myth as people even in their 60s and 70s can do low-impact cardio exercises and reduce their risk of fall. 

9. They Are Affordable And Accessible To Practice

Until now, we have just talked about the health benefits of cardio but there are other types of benefits too. For example, you do not require special equipment or too much space to do cardio exercises. A neighbourhood part or even a small room is enough to do various cardio exercises. 

10. They Are Safe To Practice For People Of All Ages, Including Kids

The majority of exercises are safe to practice by people in their 20s, 30s, and 40s. If you are a senior citizen or if you want to do exercises with your kids, the number of options would be quite less. However, that is not the case with cardio exercises. There is a large number of low-impact exercises that can be modified according to the need of the practitioner. 


Given the huge list of benefits of cardio, it makes total sense for everyone to add cardio to their workout routine. You can start with something easy like jogging, air jump rope, and jumping jack. After a few weeks of practice, high-intensity exercises like mountain climbers, burpees, and bear crawl will be the best for you. 

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August 12, 2022

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