It’s well known that cardio, also known as aerobic cardiovascular or cardio exercise, is important for physical and mental health. Benefits of cardio include:
- increases stamina
- positive effects on mental health
- gain and maintain muscle
- lose and keep off fat
- boosts immune system
- helps prevent and/or manage chronic conditions
- strengthens the heart (among many others like the lungs)
- …and more!
However, it’s so hot outside these days – especially with Southern humidity! – that going outside to exercise seems daunting. Heck, it can even be dangerous; working outside under the hot summer sun – the calendar may say autumn but we know better – can cause heat exhaustion or heat stroke. So stay inside and beat the heat with indoor walking! Don’t mist this opportunity – what? You didn’t like the pun? How cold!
Indoor Walking Tips
WALKING IN PLACE: a low-impact activity, not only does it check the cardio box but also counts as stretching. As an exercise, it primarily targets the quads; additionally benefits the abs, hamstrings, and hip flexors.
Walking in place is something of revived phenomena right now. Not only does it provide an escape from the weather, it also offers a safe alternative to going to gyms. Check out ‘walking in place routines/workouts’ on Youtube for a wide array of demonstrations for everyone from athletes to the elderly and even parents with kids!
Indoor walking is built on the repetitive movement of marching in place. This can be hard on your joints, so consider switching it up by…
Adding movement: walk around your coffee table, down the hallway, climb stairs if you have them, or add simple side-to-side and forward-and-back movements. You can also try…
Adding weight/resistance: add easy resistance to marching in place by using light dumbbells in each hand. Or, use a weighted vest. Stay safe – DON’T wear a vest that’s more than 5-10% of your body weight! Additionally, exercises or stretches can increase the energy burned as well as tighten and tone muscles. Some easy exercises to add if you have dumbbells are bicep curls, shoulder presses, triceps kickbacks, and lunges. No equipment? No problem – try adding bodyweight exercises like squats or side-lunges.
If it feels too easy, try creating your own cycles using walking and various change-ups (or check Youtube!). For example, when you’re binge-watching a show through your streaming service, walk-in place while the episode is playing. Then, during the credits and while the next episode loads, perform x-number of squats, x-number of jumping jacks, and x-number x = whatever number you’re comfortable with of lunges as many times as you can. Return to walking when the next episode starts.
Weather or not you plan to try indoor walking (read more here), the joke below is guaranteed to make you laugh out cloud!
Why do cows lie in the rain…?
…to keep each udder dry!