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

You love your spouse/ partner and you love spending time with him/her. You enjoy doing many diverse activities together. Since you both value your physical and mental health, why not spend quality time together exercising as a couple? Exercising together enables you to work on your relationship as you also improve your cardiovascular health, muscular strength and flexibility. Exercise at home or in your neighborhood to save time and money.

Benefits of Exercising as a Couple

a) Quality Time: Enjoy special time together while exercising, instead of going to the movies or watching television together.

b) Safety: You and your partner can look out for one another when you exercise together. You can help each other with your form and technique, too.

c) Common Interest: Find different cardiovascular activities that you enjoy doing together. Build on your number of shared hobbies and interests.

d) Deeper Bond: Exercise creates “feel good” chemicals in our brains that help us feel happy, relieved of stress, and more sexually interested. Studies show that women and men who exercise on a regular basis enjoy better and more frequent sex with their partners.

e) Motivation and Support: Encourage and compliment one another as you exercise. Try new athletic activities together and boost each other’s confidence with verbal and non-verbal affirmations.

Exercises for Couples

a) Bicycling: Find a pretty nature bike path near your home or bike around a nearby park. Ensure that you both have a good-quality bicycle and helmet. Consider purchasing bicycles so that you can enjoy biking together on a regular basis.

b) Yoga and Pilates: Purchase a basic Yoga or Pilates DVD to do at home together. Look for an exercise program that is specifically designed for couples.

c) Stretching Exercises: Stretch your neck, back, shoulders, arms, sides and legs together. Do stretches both independently side-by-side and also stretches where you lean against one another.

d) Walking or Hiking: Enjoy going on regular walks or hikes together as a couple. Utilize this time together to have meaningful conversations.

e) Dancing: Create an exercise/ dance space in your home. Gather a collection of energizing music that you both enjoy. Play CDs as you dance, both side by side and partner dancing. Dance to music of various cultures and tempos, including Swing, Celtic, jazz, African, Spanish, contemporary and Broadway music.

f) Gardening: Gardening provides both cardiovascular and strength-training exercise. Create and nurture flower, herb or vegetable gardens together. Gardening together will provide extra benefits, as you find comfort and inspiration enjoying nature together. Eating the fresh vegetables and fruit that you harvested together also helps you improve your diet and get necessary nutrients.