Do you like the idea of doing cardio in fuzzy socks? How about catching up on your favorite TV show while getting your steps in? If so, you’re not alone. Cozy cardio is the latest viral fitness trend. It's taking social media by storm for its refreshing and comforting take on exercise.
Cozy cardio is not like high-energy workouts. It's about personalizing your fitness journey with activities that bring you joy. It caters to many people. This includes those new to exercise, older adults, and people with chronic health conditions. Cozy cardio promotes a sustainable way to improve physical and mental health.
You might blend a smoothie for a post-workout treat. Or, you might light candles to set a relaxing ambiance. Cozy cardio is about making fitness a delightful part of your day. But is it too good to be true? Read on to learn all about the cozy cardio trend, and whether it's right for you.
What is cozy cardio?
Cozy cardio is a viral fitness trend that encourages people to do low-impact, low-intensity exercises they enjoy while engaging in some form of self-care.
Low-impact exercises focus on gentle movements. They do not put excessive strain on the joints. Examples are walking or swimming. This makes them suitable for more people. Meanwhile, low-intensity workouts, like a relaxed bike ride or calming yoga, can bring many health benefits. They won't raise your heart rate too much, so the activity stays fun and manageable. Cozy cardio is all about bringing joy to movement by creating a workout environment that feels stress-free and comforting.
The term was coined and popularized by Hope Zuckerbrow, a content creator on TikTok based in Texas. Her hope was for cozy cardio to empower people to redefine their relationship with exercise by emphasizing wellness over performance.
The actual components of cozy cardio vary from person to person. For some, it might mean making a nutrient-rich smoothie, putting on fuzzy socks, and stepping onto a walking pad as a movie plays in the background. Others might find comfort in doing a yoga flow in pajamas while listening to music. Or, they might light some candles and put on their favorite show before hopping on a stationary bike.
The goal is to create an experience that aligns with your unique needs and preferences so that it can truly feel sustainable.
Who can benefit from cozy cardio?
One of the great things about cozy cardio is that it can be easily adapted to suit the needs of just about anyone. This includes older adults, people with disabilities, and those with chronic health conditions. Research has also shown that low-intensity exercise can significantly improve the physical and cognitive health of older adults.
According to a 2020 survey from the Centers for Disease Control and Prevention (CDC), only 24.2% of adults met the 2018 Physical Activity Guidelines for Americans for both aerobic and muscle-strengthening activities. Cozy cardio can be a great way for many people to ease into better shape.
Low-intensity, low-impact exercises can be extremely beneficial for people who want to add extra movement and light cardio to their daily routine. These exercises can have many health benefits. They don't have the injury risk of high-intensity activity.
Why choose cozy cardio?
You can perform cozy cardio in the comfort of your own home, tailoring it to fit your schedule and needs. For instance, you could walk on a treadmill while catching up on emails or stay informed by reading the news.
A 2020 study by the Scandinavian Journal of Medicine and Science in Sports found that only 37% of people keep up with regular exercise in their first year at a gym. The biggest reason people didn't stick with a consistent workout routine was due to other priorities and a lack of time.
Cozy cardio offers a practical solution. It's great for anyone who struggles with time constraints or has other responsibilities that take priority. It can be especially helpful for new parents who might have only a 30-minute window while their baby is asleep or for people who can't spend an hour driving to and from the gym regularly.
Health and fitness benefits of cozy cardio
Low-impact exercise can have a bigger impact on your health than many people think. A recent study from the Karolinska Institutet in Stockholm, Sweden found that replacing 30 minutes of daily sedentary time with light-intensity physical activity could reduce the risk of death by 11% and of cardiovascular disease-related deaths by 24%.
People who do regular, low-impact exercise may also notice improvements in their mood. They may also have less stress and lower blood pressure.
Is cozy cardio a good workout?
Cozy cardio can be a great workout. Especially because it can be easily modified to suit your fitness level and preferences. You can choose exercises that you enjoy and that work well for your body, and adjust the intensity level as needed. This way, you can make a home workout routine that is both good and fun. It will keep you motivated to stay active and healthy.
For instance, you can start with light exercises, like walking or stretching. They will warm up your muscles and slowly raise your heart rate. Then you can move on to more moderate-intensity exercises, such as jogging or dancing, to challenge your body and burn more calories.
Cozy cardio routines
Adding both light and moderate exercise to your cozy cardio routine can greatly boost your health and fitness. Here are a few ideas to help you get started.
1. Indoor walking or marching
- Low-intensity: Gentle indoor walking around your home, marching in place, or using a walking mat.
- Moderate-intensity: Increase the pace, add in high knees, or even carry light hand weights to elevate the heart rate further for a moderate-intensity workout.
2. Yoga flow
- Low-intensity: A soothing yoga flow, light stretching, working on improving a pose.
- Moderate-intensity: Try following a power yoga routine or a vinyasa flow, continuously between poses.
3. Dancing
- Low-intensity: Move your body with ease, in a way that feels comfortable and joyful to you.
- Moderate-intensity: Try to follow a dance workout video, or to pick songs with a higher, more upbeat tempo to pick up the pace.
4. Stationary biking
- Low-intensity: Cycle at a slow, steady pace that feels comfortable.
- Moderate-intensity: Incorporate moments of faster pedaling or increase your bike’s resistance.
Is cozy cardio effective for weight loss?
Cozy cardio may not burn calories quickly like intense workouts. But, it can still be a great part of a healthy weight loss plan. This is especially true when you combine low-intensity and moderate-intensity exercises into your routine. You can think of it as a way to support your existing weight loss approach.
The current Physical Activity Guidelines for Americans by the United States Health Department state that adults need 150 minutes of moderate-intensity physical activity per week.
Cozy cardio can also help many people establish a sustainable physical activity routine. The key to success is consistency and enjoyment; since cozy cardio is gentle and enjoyable, it's easier to stick with it long-term. Along with a balanced diet, it can create a calorie deficit necessary for weight loss, at a more gradual and enjoyable pace.
Sustainable, moderate exercise routines can lead to long-term health benefits, such as:
- Improved quality of sleep
- Reduced anxiety
- Lowered blood pressure
- Improved brain health
- Lowered risk of heart disease, stroke, and type 2 diabetes
- Improved bone health
- Cancer prevention
- Healthy weight management
How to set up your cozy cardio routine at home
Cozy cardio is an excellent exercise option that is accessible and can be customized to fit your needs. You don't need expensive equipment or a gym membership, making it easier to maintain a routine.
Beginning your cozy cardio journey from the comfort of your own home is simple:
- Find a Comfortable Space: Find a comfortable space in your home where you feel relaxed and have enough room to move around. It could be your living room, your bedroom, or even your backyard.
- Choose Enjoyable Exercises: Choose exercises that you genuinely enjoy, such as yoga, dancing, biking, or taking a walk.
- Incorporate Self-Care Elements: Give your exercise routine a comforting twist by including self-care practices like wearing pajamas, lighting a scented candle, or watching your favorite TV show while exercising.
These little things can make a big difference in how you feel and help you create a cozy and enjoyable experience. Remember, cozy cardio isn't about achieving peak performance. It’s about creating a positive and sustainable relationship with movement and exercise.
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