Cardio Exercises Helps With Heart & Respiratory Issues, Diabetes, Mental Health.

18 mins read

Cardio exercise, also known as cardiovascular exercise or aerobic exercise, is any type of exercise that raises your heart rate and gets your blood pumping. The primary purpose of cardio exercise is to improve the health and function of your heart and circulatory system. It is generally recommended to do at least 150 minutes of moderate-intensity cardio exercise per week or 75 minutes of vigorous-intensity cardio exercise per week for adults, according to the Centers for Disease Control and Prevention (CDC). Cardio exercise has a number of health benefits, including:

  • Improving heart health: Cardio exercise helps to strengthen the heart muscle and improve its function, which can reduce the risk of heart disease and other cardiovascular conditions.
  • Burning calories: Cardio exercise can help you burn calories and lose weight, which can improve your overall health and reduce the risk of obesity-related conditions such as type 2 diabetes and high blood pressure.
  • Boosting mood: Cardio exercise has been shown to improve mood and reduce stress and anxiety.
  • Increasing energy: Regular cardio exercise can increase your energy levels and improve your overall fitness and endurance.
  • Enhancing sleep: Cardio exercise can help to improve the quality of your sleep, making it easier to fall asleep and stay asleep.


What Are Cardio Exercises? 

Cardio exercises are activities that increase your heart rate and breathing for an extended period of time. Cardio exercises improve cardiovascular fitness by strengthening the heart and lungs and improving the body’s ability to use oxygen. Some examples of cardio exercises include:

  • Walking
  • Jogging or running
  • Biking
  • Swimming
  • Dancing
  • Hiking
  • Tennis
  • Jumping rope
  • Skipping

It is also important to consult with a doctor before starting any new exercise program.


How Helpful Are Cardio Exercises?

Cardio exercises are great for improving cardiovascular health and for burning calories. Cardio exercises can help to improve your endurance, build stamina, and strengthen your heart and lungs. They can also help to reduce the risk of heart disease, diabetes, and some cancers. Cardio exercises can also help to reduce stress, improve sleep, and boost mood. Some examples of cardio exercises include walking, running, cycling, swimming, and dancing. It is also important to consult with a doctor before starting any new exercise program.

Cardio exercises can help to improve stamina and extend your body’s limitations by increasing your body’s ability to use oxygen and by building up your endurance over time. When you engage in cardio exercises, your body has to work harder to pump blood and oxygen to your muscles, which can help to improve your body’s overall fitness and endurance. As you become more fit and your endurance improves, you will be able to perform activities for longer periods of time without getting as tired. Cardio exercises can also help to improve the health of your heart and lungs, which can further increase your stamina and extend your body’s limitations. It is also important to consult with a doctor before starting any new exercise program.

Heart Issues


Cardio exercises can help to improve the health of your heart in a number of ways. When you engage in cardio exercises, your heart has to work harder to pump blood and oxygen to your muscles. This increased demand on your heart can help to strengthen it and improve its function over time. Cardio exercises can also help to reduce high blood pressure, lower cholesterol levels, and reduce the risk of heart disease. In addition, cardio exercises can help to improve the health of your blood vessels, which can help to prevent the build-up of plaque that can lead to heart attacks and strokes.

Respiratory Health

Cardio exercise can help to improve respiratory health by strengthening the muscles used for breathing and increasing the efficiency of the respiratory system. When you engage in cardio exercises, your heart rate and breathing rate increase, which can help to improve the circulation of oxygen to your body’s tissues and the removal of carbon dioxide. This increased oxygenation and ventilation can help to improve the health of your lungs and respiratory system. In addition, cardio exercises can help to reduce the risk of respiratory problems such as asthma and chronic obstructive pulmonary disease (COPD).

Cardio exercises can help to reduce inflammation in the airways, which can be beneficial for people with asthma. COPD is a group of lung conditions that cause breathing problems. Cardio exercises reduce the risk of respiratory infections & improve overall cardiovascular fitness and reduce the risk of heart disease, which is a common complication of COPD.

Diabetes

Cardio exercises can be helpful for people with diabetes by improving insulin sensitivity and blood sugar control. When you engage in cardio exercises, your muscles use glucose (a type of sugar) for energy, which can help to lower your blood sugar levels. Cardio exercises can also help to improve the health of your heart and blood vessels, which can be especially important for peCardio exercise, also known as cardiovascular exercise or aerobic exercise, is any type of exercise that raises your heart rate and gets your blood pumping. The primary purpose of cardio exercise is to improve the health and function of your heart and circulatory system. It is generally recommended to do at least 150 minutes of moderate-intensity cardio exercise per week or 75 minutes of vigorous-intensity cardio exercise per week for adults, according to the Centers for Disease Control and Prevention (CDC). Cardio exercise has a number of health benefits, including:

  • Improving heart health: Cardio exercise helps to strengthen the heart muscle and improve its function, which can reduce the risk of heart disease and other cardiovascular conditions.
  • Burning calories: Cardio exercise can help you burn calories and lose weight, which can improve your overall health and reduce the risk of obesity-related conditions such as type 2 diabetes and high blood pressure.
  • Boosting mood: Cardio exercise has been shown to improve mood and reduce stress and anxiety.
  • Increasing energy: Regular cardio exercise can increase your energy levels and improve your overall fitness and endurance.
  • Enhancing sleep: Cardio exercise can help to improve the quality of your sleep, making it easier to fall asleep and stay asleep.

People with diabetes who are at an increased risk of heart disease and stroke. In addition, cardio exercises can help with weight loss and weight management, which can also be beneficial for people with diabetes. It is generally recommended to get at least 150 minutes of moderate intensity cardio exercise per week, or 75 minutes of vigorous intensity cardio exercise per week. It is also important to consult with a doctor before starting any new exercise program, especially if you have diabetes.



Mental Health

Cardio exercises can be helpful for improving mental health in a number of ways. Engaging in regular cardio exercises has been shown to reduce the symptoms of anxiety and depression, improve mood, and boost self-esteem. Cardio exercises can also help to reduce stress, improve sleep, and increase energy levels. In addition, cardio exercises can help to improve cognitive function and memory, and can even increase the production of certain brain chemicals that are involved in regulating mood, such as endorphins and serotonin.  Cardio exercises can help to reduce the level of stress hormones in the body, such as cortisol, which can help to lower stress and improve mood.

  1. Cardio exercises can help to increase the production of endorphins, which are chemicals in the brain that are known to improve mood and reduce the perception of pain.
  2. Cardio exercises can help to improve sleep, which can be beneficial for managing stress.
  3. Cardio exercises can provide a sense of accomplishment and can help to improve self-esteem, which can help to reduce stress and improve overall well-being.
  4. Cardio exercises can provide a distraction from stressors and can give you a chance to clear your mind and focus on something else.
  5. Cardio exercises can help to reduce the level of stress hormones in the body, such as cortisol, which can help to improve sleep.
  6. Cardio exercises can help to tire the body out, making it easier to fall asleep and stay asleep.
  7. Cardio exercises can improve the overall quality of sleep by increasing the amount of time spent in deep sleep, which is the most restorative stage of sleep.


There are a variety of exercises you can do after a cardio exercise session to help improve your mental health. Some options might include:

  1. Stretching: Stretching can help to reduce muscle tension and improve flexibility, which can be beneficial for reducing stress and improving mood.
  2. Yoga: Yoga combines physical poses with breathing techniques and meditation, which can help to reduce stress and improve overall well-being.
  3. Strength training: Strength training exercises, such as lifting weights or using resistance bands, can help to build muscle strength and improve self-esteem.
  4. Mindfulness activities: Engaging in mindfulness activities, such as meditation or deep breathing, can help to improve focus and reduce stress.

It is important to find activities that work for you and to listen to your body’s needs. Take some time to relax and unwind: Engaging in activities that help you relax, such as stretching or meditation, can be beneficial for reducing stress and improving mood.

  • Reflect on your experience: Taking a few moments to reflect on your cardio exercise session can help you to process any stress or emotions that may have come up during the session.
  • Get some rest: Getting enough sleep is important for maintaining good mental health. Make sure to get plenty of rest after a cardio exercise session.
  • Eat a healthy snack: Fueling your body with healthy foods can help to improve your energy levels and mood.
  • Engage in activities that bring you joy: Doing things that bring you joy and make you happy can help to improve your mental well-being.

There is some study to suggest that cardio exercises can help to improve cognitive function and deep focus. Engaging in regular cardio exercises has been shown to increase blood flow to the brain, which can improve the function of brain cells and support brain health. Cardio exercises can also help to increase the production of certain brain chemicals, such as endorphins and serotonin, which can help to improve mood and focus. In addition, cardio exercises can provide a distraction from stressors and can give you a chance to clear your mind and focus on something else.


Remove Toxins From Your Body

When you engage in cardio exercises, your heart rate increases and your blood vessels dilate, which helps to improve the circulation of blood and lymph throughout your body. This increased circulation can help to remove waste products and toxins from your body’s tissues, and can also help to transport oxygen and nutrients to your cells. In addition, cardio exercises can help to stimulate the production of sweat, which can help to remove toxins through your skin.

During cardio exercises, your body temperature increases, which can stimulate the production of sweat. Sweating is the body’s natural way of regulating temperature and removing excess fluids, electrolytes, and waste products from the body. Some toxins, such as heavy metals and certain chemicals, can be eliminated through sweat. While sweat is not the body’s primary method of eliminating toxins, engaging in regular cardio exercises can help to support the body’s natural detoxification process.




Avoid Cancer Risk

There is some evidence to suggest that regular cardio exercises, also known as aerobic exercises, may help to reduce the risk of certain types of cancer, including breast cancer and colon cancer. Cardio exercises can help to reduce the risk of cancer in several ways:

  1. Cardio exercises can help to maintain a healthy weight, which can be beneficial for reducing the risk of cancer.
  2. Cardio exercises can help to improve the function of the immune system, which can help to protect against cancer.
  3. Cardio exercises can help to reduce inflammation in the body, which has been linked to an increased risk of cancer.
  4. Cardio exercises can help to improve the health of the heart and blood vessels, which can reduce the risk of certain types of cancer such as breast cancer and colon cancer.

When Can You Do Cardio Exercise During The Day?

There is no specific time of day that is best for doing cardio exercises. The best time to do cardio exercises is when it fits into your schedule and when you feel most energized. Some people find that they have more energy in the morning and prefer to do their cardio exercises first thing, while others find that they have more energy in the evening and prefer to do their cardio exercises later in the day. It is important to choose a time of day that works best for you and to listen to your body’s needs. It is also important to make sure that you are well-rested and well-fueled before starting a cardio exercise session.



Cardio Exercise Before Or After A Meal

There is no specific rule about whether you should do cardio exercises before or after a meal. The best time to do cardio exercises is when it fits into your schedule and when you feel most energized. Some people find that they have more energy and perform better on an empty stomach, while others prefer to eat a small snack before their workout to provide some fuel. Here are a few things to consider when deciding when to do your cardio exercises:

  • If you are doing a high intensity workout, it may be beneficial to eat a small snack beforehand to provide some energy.
  • If you are doing a low intensity or moderate intensity workout, it may not be necessary to eat anything before your workout.
  • If you are planning to do your cardio exercise shortly after a meal, it is a good idea to give your body some time to digest the food before starting your workout.

Cardio Exercise Before Or After A Sleep

Some prefer to do their cardio exercises before sleep, while others prefer to do their cardio exercises earlier in the day. Here are a few things to consider when deciding when to do your cardio exercises:

  • If you have trouble falling asleep, doing cardio exercises close to bedtime may help to tire you out and improve your sleep quality.
  • If you are doing a high intensity workout, it is a good idea to allow some time for your body to cool down and wind down before going to sleep.
  • If you are doing a low intensity or moderate intensity workout, it may not be necessary to allow as much time for your body to cool down before going to sleep.

It is important to listen to your body’s needs and to choose a time that works best for you.

What Type Of Gadgets And Equipment Can You Use For Cardio Exercises?

There are many gadgets that you can use for cardio exercise, including:

  • Treadmills: These allow you to walk or run indoors, and many models have features such as incline settings and built-in workout programs.
  • Exercise bikes: These can be stationary or have wheels for mobility. They allow you to pedal at your own pace and resistance level.
  • Ellipticals: These provide a low-impact cardio workout by simulating the motion of walking or running.
  • Rowing machines: These provide a full-body workout by simulating the motion of rowing a boat.
  • Stair climbers: These simulate the motion of climbing stairs and can provide a challenging cardiovascular workout.
  • Jump ropes: These are a simple and portable option for getting in a cardio workout.
  • Heart rate monitors: These can be worn as a watch or chest strap and track your heart rate during exercise, helping you to maintain the right intensity level for your workout.
  • Fitness apps: Many phone apps offer workouts that you can do at home using your own body weight or minimal equipment. These can be a convenient way to get in a cardio workout.

How Do Smart Watches Help In Doing Cardio Exercise?


Smart watches are useful tools for tracking and monitoring your progress during cardio exercises. Many smart watches come with built-in sensors that can track your heart rate, steps, distance traveled, and calories burned during a workout. Some smart watches also come with GPS tracking, which can be useful for outdoor activities such as running or cycling. In addition, many smart watches offer a variety of workouts and training programs that can help to motivate you and guide you through your workouts. Some smart watches also offer features such as sleep tracking, which can help you to optimize your sleep patterns and improve your overall fitness. Overall, smart watches can be helpful for tracking your progress and helping you to meet your fitness goals.

Which Are The Best Smart Watches For Cardio Exercise In The Market?



There are many different smart watches available on the market that are suitable for cardio exercises. Some popular options include:

Apple Watch Series 8:

The Apple Watch 8  is unique in many ways. Iit offers a skin temperature reader for cycle and sleep tracking, crash detection, a new watchOS 9 workout interface, and longer battery life with its low power mode. Additionally, it has the same great design and display as the Apple Watch Series 8, with a curvier chassis and thinner display bezels. The Apple Watch Series 8 is a smartwatch that can be helpful for tracking and monitoring your progress during cardio exercises. Some of the features that may be particularly useful for cardio exercises include:

  • Built-in GPS: The Apple Watch Series 8  has a built-in GPS, which can be useful for tracking your distance, pace, and route during outdoor activities such as running or cycling.
  • Heart rate monitor: The Apple Watch Series 8 monitors heart rate, which can be helpful for tracking your heart rate during your workouts and monitoring your intensity level. It can also be used to monitor your sleep pattern. Additionally, it can help you identify any potential health issues by logging your blood oxygen saturation levels and ECG readings. 
  • Workouts and training programs: The Apple Watch Series 8 offers a variety of workouts and training programs that can help to motivate you and guide you through your workouts.
  • Water-resistant design: The Apple Watch Series 8 is water-resistant, which means it can withstand splashes and brief immersion in water. This can be useful for activities such as swimming or water sports.
  • Swim tracking: The Apple Watch Series 8 has a swim tracking feature, which can be useful for tracking your laps, distance, and pace during pool workouts.
  • Its fall detection feature can be used to alert emergency services if you are injured while exercising outdoors.

The Apple Watch Series  is a versatile smartwatch that can be helpful for tracking and monitoring your progress during cardio exercises. The technical specifications for the Apple Watch 8 (41mm) include a 32GB storage capacity, dimensions of 1.61 x 1.38 x 0.42 inches (41 x 35 x 10.7 mm) and weight of 1.13 oz (32.0 g). The case materials include ceramic and sapphire crystal back, and the display is a 45mm/396 by 484 pixels/1143 sq mm display area. It has a built-in rechargeable lithium-ion battery with up to 18 hours of battery life, an S8 SiP with 64-bit dual-core processor, W3 Apple wireless chip, and U1 chip (Ultra Wideband). It also has L1 GPS, GLONASS, Galileo, QZSS, and BeiDou, a compass, an always-on altimeter, water resistance up to 50 meters, and an ambient light sensor.

Fitbit Versa 3:


The Fitbit Versa 3 is designed with an always-on AMOLED display, built-in GPS, blood oxygen and temperature tracking during sleep, and a battery that lasts up to six days. It also features an indented haptic side button, an easier band-swapping mechanism, and heart rate zone notifications during workouts. Additionally, it can estimate your Vo2 max (maximum oxygen consumption during exercise) and has access to guided workout programs and videos with a Fitbit Premium subscription. This smartwatch has a built-in GPS, a heart rate monitor, and a variety of workouts and training programs. It also has a sleep tracking feature and is water-resistant. The Fitbit Sense is a smartwatch that can help you track and improve your cardio fitness:

  • Heart rate tracking: The Fitbit Versa 3 has a built-in heart rate monitor that tracks your heart rate continuously throughout the day and during exercise. You can use this information to ensure that you are working at the right intensity level for your cardio workouts.
  • Exercise tracking: The Fitbit Versa 3 can automatically track many types of cardio exercise, such as running, cycling, and elliptical workouts. It will record the duration, distance, and calories burned for these activities.
  • Exercise goals: You can set specific exercise goals, such as a certain number of steps or minutes of activity per day, and the Fitbit Versa3 will help you track your progress and motivate you to meet these goals.
  • Workout programs: The Fitbit Versa 3 has access to a variety of workouts and fitness programs that you can follow on your wrist, including cardio workouts.
  • Stress management: The Fitbit Versa 3 has features that can help you manage stress, such as a stress management score, guided relaxation exercises, and alerts when your body is under stress. Reducing stress can help improve your overall cardiovascular health.

The technical specifications for the Fitbit Versa 3 include a 1.58-inch AMOLED display, a rechargeable lithium-polymer battery, a 3-axis accelerometer, a built-in GPS + GLONASS, a NFC chip, a Vibration motor, a Speaker, a Microphone, a flexible elastomer material band, an anodized aluminum housing and buckle, a device temperature sensor, and water resistance up to 50 meters. It also has a maximum operating altitude of 28,000 feet (8,534 m).

Garmin Venu 2:

The Garmin Venu 2 Plus can help with cardio exercises by tracking your heart rate, providing feedback on your performance, monitoring your sleep pattern, and alerting you if your heart rate is too high. Additionally, it can estimate your Vo2 max (maximum oxygen consumption during exercise) and has access to guided workout programs and videos with a Fitbit Premium subscription. This smart watch has a built-in GPS, a heart rate monitor, and a variety of workouts and training programs. It also has a sleep tracking feature and is water-resistant. 

  • Heart rate tracking: The Garmin Venu 2 has a built-in heart rate monitor that tracks your heart rate continuously throughout the day and during exercise. You can use this information to ensure that you are working at the right intensity level for your cardio workouts.
  • Exercise tracking: The Garmin Venu 2 can automatically track many types of cardio exercise, such as running, cycling, and elliptical workouts. It will record the duration, distance, and calories burned for these activities.
  • Exercise goals: You can set specific exercise goals, such as a certain number of steps or minutes of activity per day, and the Garmin Venu 2 will help you track your progress and motivate you to meet these goals.
  • Workout programs: The Garmin Venu 2has access to a variety of workouts and fitness programs that you can follow on your wrist, including cardio workouts.
  • Stress management: The Garmin Venu 2 has features that can help you manage stress, such as a stress management score and alerts when your body is under stress. Reducing stress can help improve your overall cardiovascular health.

    The technical specifications for the Garmin Venu 2 Plus include a 1.3-inch AMOLED 416 x 416 resolution, Corning Gorilla Glass 3, a rechargeable lithium-polymer battery, a 2.4 GHz @ 19 dBm maximum and 13.56 MHz @ -44 dBm maximum wireless frequencies, an EU SAR of 1.45 w/kg torso and 0.73 w/kg limb, a water rating of 5 ATM, and operating temperature range from -20º to 50ºC (from -4º to 122ºF).

Samsung Galaxy Watch 5 :

The Samsung Galaxy Watch 5 can help with cardio exercises by tracking your heart rate and providing feedback on your performance. It also has Active Zone Minutes, which alert you when you reach your target heart rate zone during exercise. Additionally, it can estimate your Vo2 max (maximum oxygen consumption during exercise) and has access to guided workout programs and videos with a Fitbit Premium subscription. It also features built-in GPS and has a 50m water resistance rating, so you can take your workouts to the pool or the sea. The Samsung Galaxy Watch 5 is a smartwatch that can help you track and improve your cardio fitness in several ways:

  • Heart rate tracking: Samsung Galaxy Watch 5 has a built-in heart rate monitor that tracks your heart rate continuously throughout the day and during exercise. You can use this information to ensure that you are working at the right intensity level for your cardio workouts.
  • Exercise tracking: The Samsung Galaxy Watch 5  can automatically track many types of cardio exercise, such as running, cycling, and elliptical workouts. It will record the duration, distance, and calories burned for these activities.
  • Exercise goals: You can set specific exercise goals, such as a certain number of steps or minutes of activity per day, and the Galaxy Watch Active 2 will help you track your progress and motivate you to meet these goals.
  • Workout programs: The Samsung Galaxy Watch 5  has access to a variety of workouts and fitness programs that you can follow on your wrist, including cardio workouts.
  • Stress management: The Samsung Galaxy Watch 5 has features that can help you manage stress, such as guided relaxation exercises and alerts when your body is under stress. Reducing stress can help improve your overall cardiovascular health.

    The technical specifications for the Samsung Galaxy Watch 5 include a 1.4-inch Super AMOLED display, a rechargeable lithium-ion 410 mAh battery, a 2.4GHz @ 19 dBm maximum and 13.56 MHz @ -44 dBm maximum wireless frequencies, an EU SAR of 1.45 w/kg torso and 0.73 w/kg limb, a water rating of 5 ATM, and operating temperature range from -20º to 50ºC (from -4º to 122ºF). It also has a dual-core 1.18GHz Cortex-A55 processor and 1.5GB of RAM, 16GB of storage, and runs on Android Wear OS 3.5.

Google Pixel Watch:

The Google Pixel Watch can help with cardio exercises by tracking your heart rate, providing feedback on your performance, monitoring your sleep pattern, and alerting you if your heart rate is too high. It also has an ECG app to detect signs of Atrial Fibrillation (AFib), better understand your sleep with Sleep Score and Sleep Stages, and receive guidance powered by Fitbit’s 20 billion nights tracked. Additionally, it can estimate your Vo2 max (maximum oxygen consumption during exercise) and has access to guided workout programs and videos with a Fitbit Premium subscription.

The key features of the Google Pixel Watch include a minimalistic design, full collection of Google services onboard, best representation of Wear OS yet, reliable Fitbit fitness tracking, Google Assistant works great, and interchangeable bands. It also has a 41mm size, 1.26 ounces weight, Bluetooth 5.0, Wi-Fi, NFC, GPS, LTE (optional) connectivity, 32GB storage, 5ATM water resistance, and up to 24 hours of battery life.



Google Pixel watch has been launched just a year back and users are still reporting on its usability and how great it works during extreme exercises. But mostly it works well with Google’s native Google Fit app. Google has incorporated few of the Fitbit’s features, but it won’t be surprising to see Google come up with its own functional features to replace them.

It is important to consider your specific needs and preferences when choosing a smart watch for cardio exercises.

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