10 Effects of Low-Intensity Cardio on the Body

  1. Improves cardiovascular health: Low-intensity cardio training can help improve your heart health by increasing your aerobic capacity and strengthening your heart muscles 1.

  2. Reduces stress: Low-intensity cardio can help reduce stress levels by releasing endorphins, which are natural painkillers that can help you feel good 1.

  3. Helps with weight loss: Low-intensity cardio can help you lose weight by burning calories and fat 1.

  4. Increases endurance: Low-intensity cardio can help increase your endurance by improving your body’s ability to use oxygen during exercise 1.

  5. Improves sleep quality: Low-intensity cardio can help improve your sleep quality by reducing stress and anxiety levels 1.

  6. Reduces inflammation: Low-intensity cardio can help reduce inflammation in your body by decreasing the production of inflammatory cytokines 2.

  7. Boosts immune system: Low-intensity cardio can help boost your immune system by increasing the production of white blood cells 2.

  8. Improves insulin sensitivity: Low-intensity cardio can help improve your body’s insulin sensitivity by increasing glucose uptake in your muscles 2.

  9. Reduces risk of chronic diseases: Low-intensity cardio can help reduce the risk of chronic diseases such as diabetes, heart disease, and stroke 3.

  10. Increases lifespan: Low-intensity cardio can help increase your lifespan by reducing the risk of chronic diseases and improving your overall health 3.

 

How to do low-impact cardio

  1. Low-impact jumping jack: This exercise is a great warm-up and gets your heart pumping. Start by standing with your arms down at your sides. Step your right foot out, and at the same time bring your arms up above your head. Keep your weight in your right foot throughout this movement. Return to your starting position. Immediately step your left foot out. Once again, with your weight on your left foot, bring your arms above your head. Repeat this for 1 minute 1.

  2. Skaters: This move channels a speed skater and is great for working your legs. Start in a curtsy lunge position with both legs bent, your right leg behind and across your body. Your left arm should be straight down and right arm bent comfortably up at your side for balance. Pushing off the left leg, begin to stand, bringing the right leg forward and swinging your left leg back and across, switching arms as you go. Work quickly, but to maintain the low-impact approach, don’t jump. Repeat this for 1 minute 1.

  3. Squat to jab: This exercise combines a bodyweight squat with boxing and is great for working your legs and arms. Start by standing with your feet slightly wider than shoulder-width apart and your arms down at your sides. Squat down, ensuring your chest is up, butt is back, and knees are out. Stand up, and when your legs are extended, throw a cross-body punch with each arm. Squat down again, stand up, and punch. Repeat this for 1 minute 1.

  4. Standing oblique crunch: This exercise works your core and oblique muscles. Start by standing with your feet shoulder-width apart and your arms bent, hands on the back of your head and elbows flared out to the side. To begin the movement, bend to your right side, bringing your elbow down as you simultaneously bring your right knee up to touch. Return to your starting position. Repeat the same steps on the left side. Repeat this for 1 minute 1.

  5. Lateral shuffle: This exercise works your muscles in both the frontal and sagittal planes. Start by standing with your feet shoulder-width apart. Take a step to the right with your right foot, then bring your left foot to meet it. Take another step to the right with your right foot, then bring your left foot to meet it. Repeat this for 1 minute 1.