Summary
For many, the idea of perspiring in a boisterous gym full of strangers or outdoors under the scorching sun is repulsive.
onsider “cozy cardio” if this describes you and you’re searching for a method to enhance your health.
Cozy cardio is a term that was popularized by Texas-based social media influencer Hope Zuckerbrow. In her TikTok videos, which have acquired 34 million views, she is often seen on a walking platform in her living room, which gently illuminates from colored lighting and candles. Zuckerbrow, while strolling on the pad, sometimes in pajamas and a furry robe, views television while sipping her preferred protein coffee drink. After roughly half an hour, she is finished.
Before these comfortable cardio sessions, Zuckerbrow lost 100 pounds by following a workout plan that included loud music. However, after regaining approximately fifty percent of the weight, she was unwilling to return to an intensive program to improve her health.
Cozy cardio”I realized I needed to heal my relationship with exercise,” Zuckerbrow said. “Exercise was no longer enjoyable, and I was only moving in order to lose weight, not because I felt good or was healthy. I wished to inspire delight through movement.”
Early one morning, she gathered her beloved items — candles, colored lighting, and protein coffee — and began a leisurely meander on her walking pad. The term “cozy cardio” was coined after the first TikTok video she uploaded of her new exercise regimen received over 400,000 views. However, is a brief, sluggish walk effective exercise?
“Getting that initial momentum is great,” said Dr. David Sabgir, cardiologist at OhioHealth Physician Group in Columbus, Ohio. “You cannot go from 0 to 60 in an instant. The mere stimulation of endorphins and adrenaline will facilitate the adoption of a more regular routine and a higher intensity of exercise.
Indeed, Zuckerbrow now walks faster and for longer distances than she did in the past, progressing from 15- or 20-minute walks to 45- or 60-minute jaunts at a quicker pace.
Nick Occhipinti, an assistant professor of anatomy at Rutgers University in New Jersey and a fitness expert, concurred, “Finding a way for people to begin engaging in physical activity that is easily accessible is fantastic.” That’s partially because there’s an inverse relationship between step count and all-cause mortality, he said. “The more steps you take, the less likely you are to die,” remarked Occhipinti.
Cozy cardioA January 2018 study found that replacing 30 minutes per day of sedentary time with light-intensity physical activity was associated with an 11% reduction in all-cause mortality and a 24% reduction in cardiovascular mortality. Another study of low-intensity walking, published in February 2019, demonstrated beneficial effects on blood pressure and heart rate, indicating that it may be a suitable form of exercise for hypertension management, particularly for the elderly and those with chronic illnesses.
transcending conventional cardio
According to specialists, while moderate cardio sessions are preferable to none at all, they should ideally progress to more vigorous exercise. The Physical Activity Guidelines for Americans, published by the U.S. Department of Health and Human Services, recommends that adults engage in 150 minutes of moderate physical activity weekly.
“If low-intensity cardio is your first step toward a higher intensity, that’s great,” Occhipinti said. “But if that’s all you’re doing and you believe that’s sufficient, you’re a little misguided.”
To advance to moderate-intensity exercise, Occhipinti suggested timing how long it takes to walk one mile outdoors. Try to surpass that time the next time you go out for a promenade. Then, strive to improve your time each week. “Exercise doesn’t have to entail sweat dripping everywhere and your heart pounding,” he said, “but you do have to work hard enough to induce fitness adaptations.”
At least a portion of your exercises should be performed outside, Sabgir advised, as the health advantages of being outdoors are extraordinary. A January study found that visiting nature three to four times per week was associated with reduced medication use for conditions such as elevated blood pressure and asthma. In addition, if you recruit companions to exercise with you, you will experience even greater benefits.
In 2005, Sabgir launched the global program Walk with a Doc to encourage physical activity and combat the negative effects of a sedentary lifestyle. Physicians lead their patients on outdoor excursions in their respective communities. He and his colleagues quickly realized that the social aspect of these treks was nearly as beneficial to the participants as the physical exercise.
In the past few years, medical literature has demonstrated that social connections reduce hospital admissions for respiratory disease in older individuals, and that social isolation increases the risk of mortality from heart attacks and strokes. Additionally, walking with friends is a fantastic distraction because it takes your mind off your worries and makes time pass more swiftly.
Cosy forever
Zuckerbrow’s fitness and endurance continue to improve, and her cardio activities have been supplanted by gym visits. However, she has no intentions to abandon them completely. “I don’t foresee myself ever stopping cozy cardio,” Zuckerbrow stated. These workouts feel like moments of meditation and genuinely brighten my day.
That is perfectly acceptable, Occhipinti stated, as physical fitness is a lifelong endeavor. “Just get started, go slowly, and be patient,” he advised. Over time, you will enjoy the advantages.
Sabgir concurred that transitioning into a new regimen can assist in laying the foundation for long-term success.
“Just dip your toe in the water,” advised Sabgir. “Take some action. That will encourage you to become increasingly active. I cannot recall a single patient whose initial condition remained unchanged over time.”