Cardio: Your Heart's Best Friend (But Not a Muscle-Building Machine!)

We’ve all heard that cardio is the key to staying fit—but that’s only part of the story. While cardiovascular exercise is amazing for heart health, endurance, and energy, it won’t give you the strength and muscle you need to stay strong as you age. That’s why it’s so important to understand what cardio can do—and where it needs support. Let’s break it down!

Why Cardio Deserves a Spot in Your Routine

Cardiovascular exercise (aka aerobic exercise) is anything that gets your heart pumping and keeps it elevated. Think walking, running, cycling, swimming, dancing, or even speeding up those stairs to get to the bathroom when you are bursting!

Here’s what makes cardio so powerful 👇

 1. A Stronger, Healthier Heart

Your heart is a muscle—and like any muscle, it gets stronger with use. Regular cardio improves circulation, lowers blood pressure, and helps reduce the risk of heart disease. It keeps the most vital part of your body working efficiently.

 2. Better Oxygen Flow & Endurance

Out of breath after climbing the stairs? That’s your cardiovascular system asking for more love. Cardio boosts lung capacity and helps your body deliver oxygen more efficiently—making everyday activities easier.

 3. Blood Sugar & Weight Management

Like resistance training, cardio helps regulate blood sugar, as your muscles use glucose to fuel movement. It also supports weight management by burning calories—though remember, lasting weight balance is about more than exercise. Nutrition, stress, sleep, and muscle mass all play a role. It's a team work!

 4. Immune System Support

Moderate cardio improves circulation of immune cells, helping your body fight illness. But too much high-intensity training without enough rest? That can backfire. As with most things—balance is key.

 5. A Natural Energy Booster

Cardio increases your body’s production of mitochondria (your energy powerhouses). Translation? More stamina and less sluggishness throughout the day.

 6. Mood Lifter & Brain Booster

That post-walk glow isn’t just in your head—okay, actually, it is. Cardio releases endorphins that lift your mood and ease stress. It can also sharpen your focus and lower the risk of cognitive decline. Just be mindful: if you’re already stressed, intense cardio may elevate your stress response instead of relieving it.

 7. Mobility, Agility & Independence

From walking to dancing, cardio keeps your joints moving and your coordination sharp—supporting your independence well into later years.

Cardio vs. Resistance Training: Do You Need Both?

In short? Yes!

While both cardio and resistance training boost energy, mood, and overall health, they offer distinct benefits:

✅ Cardio supports heart health, stamina, and energy

✅ Resistance training strengthens muscles, protects bones, and supports long-term independence

One doesn’t replace the other—they work together. Think of cardio as your heart’s best friend and resistance training as your superhero suit. When combined, they help you feel ageless and live healthier!

How to Make Cardio Work for You

1. Choose what you enjoy. Hate running? Don’t run! Walk, cycle, swim, dance, rope-skip (or just skip!)—whatever gets you moving and smiling. Enjoyment is the key to consistency.

2.  Mix it up. Include both steady-state cardio (like brisk walking or gentle cycling) and interval training (short bursts of effort with recovery, like walking up a hill or sprinting). Keep it short and balanced—especially with higher intensities.

3. Don’t overdo it. Too much cardio without strength training can lead to muscle loss and fatigue. It’s not about doing more—it’s about doing what works for your body.

4. If in doubt, check in. If you’re managing a health condition, always consult your healthcare provider before starting a new exercise routine.

   
   

So—what’s your go-to cardio move? Let me know in the comments. Here’s to a healthy heart and a life full of movement ❤️