How To Get 30 Minutes Of Cardio During A Busy Work Day
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How To Get 30 Minutes Of Cardio During A Busy Work Day

How To Get 30 Minutes Of Cardio During A Busy Work Day

Finding the time to exercise each day can be very challenging if you have a busy life.

Going to work, picking the kids up from school, catching up with friends, and cooking nutritious meals for the family will take up most of your time – it’s hard to find time for yourself.

Fortunately, there are a few clever techniques that you can use to get some exercise done during your work day.

This article will share those techniques and explain the many benefits of regular cardiovascular exercise.

The benefits of cardiovascular exercise

Cardiovascular exercise, or cardio for short, is any type of exercise that stimulates the cardiovascular system (your heart and blood vessels).

Any exercise that causes you to breathe faster and increases your heart rate will help to maintain the health of your cardiovascular system.

Performing cardio on a regular basis improves your health in many ways including:

Better brain health

Performing cardio will increase blood flow to your brain.

This will reduce the risk of having a stroke, improve your memory, and help to protect you from Alzheimer’s disease.

Cardiovascular exercise will also slow the rate of decline in your cognitive function as you age.

Better heart health

Your heart is a muscle like any other.

By performing cardiovascular exercise, you will ensure your heart gets a good workout and stays in great shape.

Having a healthy heart will give you more energy when walking around or performing exercise.

Increased metabolism

Performing cardiovascular exercise is an excellent way to burn calories.

It will also increase the rate that calories are consumed by speeding up your metabolism.

If you want to supercharge your metabolism to burn fat, use some high intensity cardio sessions each week.

Good hormone production

The body releases a variety of hormones during and after cardiovascular exercise.

These hormones effect the body in numerous ways, increasing your sex drive, decreasing your appetite, relieving stress, and making you feel great!

Faster recovery

Consistently performing cardiovascular will decrease your recovery time between gym sessions.

Cardio is a very useful addition to gym sessions that focus on building strength because it helps you achieve more reps per set.

Less risk of disease

Cardiovascular exercise reduces the risk of diabetes, heart disease, obesity, high cholesterol, stroke, depression, osteoporosis, dementia, and many other health conditions.

It is the simplest way to improve your health and make the most out of life!

How much cardio do you need?

The UK’s National Health Service suggests that adults get at least 150 minutes of moderate aerobic exercise each week OR 75 minutes of vigorous aerobes exercise each week.

They also suggest performing strength exercises on at least two days per week.

If you can add an extra 30 minutes of cardio to your workday you are well on target for 150 minutes each week.

Fitting cardio into your day

Here are a few useful techniques that can help you fit 30 minutes of cardio into a work day.

Take a walk at lunch

Instead of spending your lunch break at your desk, go for a long walk.

If it takes you 10 minutes to walk to the park and 10 minutes to walk back, there is a good chunk of cardio done for the day!

Make sure you walk at a brisk pace to elevate your heart rate.

Take the stairs instead of the elevator

Walking up stairs is a very effective way to perform cardio as your legs will be working harder compared to walking over flat ground.

Start taking the stairs up and elevator down!

Park far from the front door

If you drive to work, park a few blocks from your workplace.

This will give you a chance to stretch your legs before and after work.

It might also make it easier to find a park and save you money on parking fees!

Ride your bike to work

Many people have started riding to work in recent years.

It is a fantastic way to get your cardio exercise done everyday.

It’s also cheaper than driving, helps the environment, and, in some cases, makes it faster to get to work.

Walk around whenever you get the chance

Take whatever opportunity you can to walk around while at work.

If you need to say something to a colleague, walk over to them instead of calling or emailing.

Volunteer for tasks that involve cardiovascular exercise of some type.

Perform bodyweight exercises

If you can spare 10 minutes, perform 5 sets of 25 pushups with 1 minute breaks between sets.

It is enough to increase your heart rate and gives you a quick cardio boost in the middle of the day.

Thanks for reading How to Get 30 Minutes of Cardio During a Busy Work Day.

I hope these ideas help you improve your cardio fitness.

Subscribe to the blog for more workout tips.

Stephen Coleclough
Stephen Coleclough

Stephen Coleclough is a personal trainer and online fitness/nutrition coach from the UK. He loves heavy squats, smashing PRs and bacon sandwiches. You can follow him on Twitter at ColecloughPT.

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