Cardiovascular exercise has multiple benefits for both our physical and mental health. The physical health benefits include: weight loss, increased endurance, improved energy level, increased muscular strength, improved posture, increased bone density, better sleep, and improved cardiovascular and respiratory functioning. The mental health benefits include: reduced stress, relief of depression and anxiety symptoms, elevated mood, healthy release of anger and tension and improved concentration and memory. Enjoy the following cardiovascular exercises that you can perform from the comfort of your home, backyard or neighborhood.

Exercise: Walking
Walking is the most simple, cheap and easy form of cardiovascular exercise.
Walking is very low impact and very convenient.
Increase your motivation by walking with your spouse or partner, child or dog.

Equipment Needed:

• Invest in a quality pair of walking or exercise shoes, that will properly support your feet and knees
• Optional: -buy a pedometer to track how many steps you take on your walk

Exercise: Hiking

Equipment Needed:

• Invest in a quality pair of hiking shoes or hiking boots, that will support your knees and ankles
• Find hiking paths in your community, regional or provincial/state parks

Exercise: Jogging/Running

Equipment Needed:

• Invest in a quality pair of running or jogging shoes, that will properly support your ankles, knees & hips
• Reusable water bottle to bring with you while you jog or run

Caution:

• Running and jogging are high-impact ñbe careful if you have any bone or joint problems, especially arthritis, knee or ankle problems

Exercise: Jumping Rope

Equipment Needed:

• Purchase a good-quality skipping rope at a local sports store
• Make sure that you always wear proper exercise shoes while jumping rope

Exercise: Bicycling

Equipment Needed:

• Invest in a good-quality bicycle made by a reputable bicycle manufacturer
• Ideally purchase a new bicycle, but think about buying a second-hand bike to save money
• Buy a bicycle helmet that fits your head properly and provides ventilation

Exercise: Creative Dancing
Dancing is excellent cardiovascular exercise! It also builds your creativity.

Equipment Needed:

• Wear comfortable exercise clothes – go barefoot or wear dance or exercise shoes
• Clear a space in your family room or basement for your exercise/dance area
• Prepare the space with a good CD player and a collection of inspirational music from various genres (rock, Broadway, Celtic, swing, contemporary, jazz, African) to listen to as you dance

Exercise: Swimming

Equipment Needed:

• A swimming pool!
• If you don’t own your own pool, swim in a family member or friend or neighbor’s pool, or go to your nearby community pool.
• Purchase a good-quality swimsuit, ideally made by a reputable swimwear company – ensure that it is resistant to both chlorine and salt water, and that it fits comfortably

Exercise is vital to our physical and emotional health and well-being. Many busy adults, especially working professionals or parents with young children, find it very difficult to find time on a daily or even weekly basis to exercise. Save time and energy by exercising at home instead of at a health club. Since exercise is essential in the fight against heart disease, obesity, diabetes, anxiety and depression, follow these simple tips for making room in your schedule every day to exercise at home.

Maximize your down time.
While you are relaxing after work, watching several favorite television programs, instead of staying on the coach, consider getting up and exercising while watching your shows. Create an open space for exercising and do stretching, abdominal exercises, or low-impact aerobics while being entertained by your TV programs.

Try to replace your caffeine consumption with exercise.
Caffeine is a stimulant that makes your brain feel alert and awake. However, caffeine is still an addictive drug and can cause sleeping problems and withdrawal symptoms. Whenever you feel the urge to reach for some coffee, tea, soda or energy drink, opt instead to take a few minutes and exercise. Clear an area in your family room or basement for exercising. March or jog on the spot. Do shoulder, side and leg stretches. Remember, exercise is a natural, healthy stimulant for your brain and body.

Make exercise an integral part of your social life.
Instead of going on movie dates with your spouse or partner, choose instead to go hiking or skiing in a beautiful park. Instead of meeting friends at a coffee shop, arrange to get together to play tennis or badminton, or all go on a relaxing bicycle ride together.

Look at housework as productive opportunities to exercise.
Most men and women alike dread doing housework, but try to adjust your attitude by thinking of the unique opportunities to exercise that housework presents to you. Dust and vacuum your home with gusto, knowing you are getting in some much-needed exercise. Wash your dishes and clean your kitchen while listening to some invigorating music to motivate you to clean and move to the beat. Outdoor household tasks including raking the leaves, shoveling the snow, and mowing the lawn all provide fantastic cardiovascular workouts, while toning your arms and shoulders at the same time.

Invest time in cultivating an organic flower or vegetable garden.
Not only does gardening have many therapeutic benefits for your mental and emotional health, but it also provides constant sources for good cardiovascular and strengthening exercises. Weeding and planting provide excellent cardio exercise. Even watering your garden every day gives you some exercise. Make sure that do some full-body stretches before and after vigorous gardening to keep your muscles flexible and free from injury. If you grow vegetables or herbs, make sure that you use them in your cooking, and reap the health benefits of the “fruits” of your labor.