Why Cardio Deserves a Spot in Your Weekly Routine

Cardio (cardiovascular) exercise is so much more than people give it credit for, it doesn’t just burn calories, it’s about building a stronger, more resilient heart. When we walk, run, swim, or cycle, our heart pumps faster to deliver oxygen rich blood to your muscles. Over time, this makes our heart more efficient, lowers our resting heart rate and improves circulation. Think of it as strength training for your heart.

But the benefits go beyond the physical. Cardio also boosts brain health by increasing blood flow and releasing a protein which helps grow new brain cells. It lifts your mood by triggering endorphins, your body’s natural feel-good chemicals and reduces stress by lowering cortisol levels. Regular cardio exercise even supports your immune system and helps regulate blood sugar making it a powerful ally in long term health.

And here’s the part that really hits home to me – cardio fitness makes everyday life easier. You’ll notice you can walk or run upstairs without getting out of breath, carry heavy things like shopping bags, more comfortably, or even dash for a train without feeling like you need a recovery nap. These small things add up to a big difference in our quality of life.

With International Men’s Day coming up on 19 November, it’s a great time to highlight the importance of cardiovascular health for men. Heart disease remains one of the leading causes of death among men globally, and regular cardio exercise is one of the most effective ways to reduce that risk. Encouraging the men in our lives to embrace cardio as part of their self-care routine can be a powerful step toward long-term wellness.

Cardio and Better Sleep

Many of us struggle to unwind at night, especially after a long, busy day at work, using our phones too much or driving in the evening. Did you know that cardio exercise can help? Regular aerobic activity helps regulate your body’s internal clock (circadian rhythm), making it easier to fall asleep and stay asleep. It also reduces anxiety and restlessness, which are common sleep disruptors. Just avoid intense cardio too close to bedtime your body needs time to cool down before it can settle for rest.

Cardio and Mental Clarity

Cardio exercise doesn’t just energise our body, it sharpens our mind. When we engage in aerobic activity, your brain receives a fresh supply of oxygen-rich blood, which helps improve focus, memory, and decision-making. Whether you’re prepping for a big meeting or juggling a busy schedule, regular cardio can help you stay mentally alert and clear-headed throughout the day.

Lung Capacity and Breathing Control

One of the most noticeable benefits of cardio is improved breathing. As our fitness builds, our lungs become more efficient at exchanging oxygen and carbon dioxide. This means we can feel less breathless during activities like walking uphill, chasing after kids, or running for a train. Over time, your breathing becomes deeper and more controlled, which also supports relaxation and stress management. It’s a quiet but powerful shift that makes daily life feel easier.

Social and Emotional Benefits

Cardio exercise can also be a great social experience. Whether it’s joining a walking group, football or rugby team or participating in a local park run, moving with others fosters connection and accountability. These shared experiences can boost our emotional wellbeing, reduce feelings of isolation, it’s a great way to build community and feel supported.

Why Mixing Cardio, Stretching, and Resistance Training Works

A balanced weekly workout routine that includes cardio, stretching and resistance training is like giving your body a weekly service. Cardio exercise builds endurance and supports heart health. Stretching improves flexibility and mobility, helping you move more freely and recover faster. Resistance training strengthens muscles and bones, supporting posture and boosts metabolism. Together, these three pillars of fitness create a routine that’s not only effective but sustainable. You’ll feel stronger, move better and reduce your risk of injury especially if you’re training to play sport alongside juggling work, family, or long hours at a desk.

How to Get Started with Cardio Safely

If you’re new to cardio exercise or returning after a break, start slow and build gradually. Begin with walking three to four times a week for 20–30 minutes at a comfortable pace. Pair it with gentle stretching hip openers, hamstring stretches and shoulder rolls to support mobility. After a couple of weeks, you can introduce longer more challenging walks, uphill or on uneven terrain with walking poles. Over time you might have ambition to try light jogging intervals (jog for one minute, walk for two), or try cycling or swimming at a steady pace. Don’t forget to stretch after.

If you’d like some support building a balanced workout routine and with help getting started, please reach out and remember to encourage the important men around you to do the same.