What Is Cozy Cardio? The Relaxing Workout Trend, Explained
Key takeaways:
Cozy cardio is a low-impact, low-intensity workout done in a relaxing environment.
This accessible workout approach offers mental and physical benefits, such as stress relief and better heart health.
You can practice cozy cardio as often as you’d like. But make sure to include different cardio workouts in your routine.
If you’ve scrolled social media lately, you may have seen people raving about cozy cardio. But what exactly is it?
The cozy cardio workout became popular on TikTok and Instagram after content creator Hope Zuckerbrow coined the term in 2022. The fitness trend involves doing low-intensity, low-impact cardio. For example, you might hop on a portable treadmill and go for a walk while watching your favorite show.
Sounds convenient, right? But is it effective? Learn more about cozy cardio, including its benefits and how to add it to your routine.
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What is a cozy cardio workout?
Cozy cardio is any low-intensity, low-impact aerobic workout that you can do in a relaxed, comforting environment (often at home).
"It could be as simple as walking on a treadmill at a moderate pace while watching TV or reading a book," said Alayna Curry, a women's fitness specialist and instructor certified by the National Academy of Sports Medicine.
Walking is popular for option cozy cardio. But gentle indoor cycling, a simple yoga flow, or a slow-paced dance routine could also work. The key is to pick something you enjoy and keep the intensity low.
How to commit to an exercise routine: These motivational tips can help you stick to your fitness plan.
Wondering how to get started? Low-intensity interval training (LIIT) is a beginner-friendly approach to cardio. Get started with LIIT workouts.
Relieve stress with yoga. Trythese yoga poses to relax and calm your mind.
What are the benefits of cozy cardio?
Cozy cardio offers mental and physical health benefits. Here are a few reasons to add cozy cardio to your workout regimen.
Cozy cardio is accessible
Intense aerobic activities, like running, help strengthen your joints, bones, and heart. Yet, many people may need or prefer less-strenuous, low-impact exercise. This includes beginners and people with joint pain.
Cozy cardio workouts can help you stay active without overworking your joints, bones, and muscles. Swimming and cycling, for example, are often accessible for people with achy joints. These low-impact activities even improved arthritis symptoms in a group of adults in one study.
So, cozy cardio may be a better option if you experience pain while doing traditional cardio. And there's a low barrier to entry because you can do cozy cardio from the comfort of your home. That's good news if a gym membership isn't in your budget or if you have anxiety about exercising in public.
Cozy cardio may help you commit to a fitness routine
If you don’t love working up a sweat with vigorous workouts, it can be hard to stick with an exercise routine. "It's important to find a form of exercise that you enjoy, if you want to stay consistent," said Curry.
For many people, cozy cardio may be less intimidating than other workouts. You can choose activities you enjoy and do as little or as much exercise as you want.
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Personalizing your cozy cardio sessions can make it easier to stick to a fitness routine. Choosing your workout intensity may increase how much you enjoy exercise — and how well you stick with it. Plus, you get to create your ideal environment. For example, you might dim the lights and listen to an audiobook while cycling on a stationary bike. Fun distractions can make exercise feel easier, allowing you to work out longer or more often.
Cozy cardio can you help you return to exercise after a break
Jumping into a workout routine after a break can be intimidating, especially if you start with vigorous exercises. The gentle nature of cozy cardio can help you to ease back into exercise. You can increase the intensity as you build strength and fitness. That makes it a good option for people recovering from injuries or surgery.
"In my work with post-operative patients and those with chronic joint issues, incorporating gentle, rhythmic activities has supported recovery and maintained fitness levels," said Robert McLaughlin II, MD, a board-certified orthopedic surgeon with Boston Concierge Orthopedics in Massachusetts.
Cozy cardio takes a holistic approach to exercise
Not every workout has to be intense. And you don't need to push through a vigorous cardio session to benefit from exercise. "Cozy cardio also takes the focus of exercise off of metrics, like calories burned, heart rate, and rate of exertion,” said Curry, “and instead celebrates the simplicity of moving your body to improve your overall well-being.”
Low-intensity cardio can still improve your heart health and fitness. A review found that low-intensity exercise improved physical and cognitive function in older adults.
Cozy cardio puts more focus on the mental health benefits of exercise. "The relaxed nature of cozy cardio makes it meditative and calming,” McLaughlin said, “providing a mental break and physical activity.” And that makes it a great way to relieve stress.
How often should you do cozy cardio?
Ultimately, how long and how often you do cozy cardio is up to you. Because it's low-impact and low-intensity, you can probably do it more often than traditional cardio.
The key is to get 150 minutes of moderate-intensity aerobic activity per week. Cozy cardio may or may not be intense enough to be moderate. Moderate intensity means you reach 60% to 70% of your maximum heart rate. Still, it can help you meet this recommendation. You can also use cozy cardio sessions to recover from strenuous aerobic or strength-training workouts.
What equipment do you need to do cozy cardio?
You might prefer to do cozy cardio in the comfort of home. If that's the case, you may need a treadmill, walking pad, indoor bike, or other cardio machine.
You can also do cozy cardio without equipment. Turn on an online dance or yoga class or create your own moves. Curry suggested wearing comfortable, lightweight clothes. You can even wear pajamas. The key is to avoid tight clothes.
For extra credit: Play relaxing music and light some candles. Grab water and make yourself a cup of coffee or tea. "The goal is for the experience to be enjoyable and for you to almost forget that you're exercising," said Curry.
The bottom line
Cozy cardio is a fitness trend that involves doing low-intensity, low-impact cardio in a relaxed environment. It offers mental and physical benefits, like less stress and better heart health. It's also an accessible form of exercise. To start a cozy cardio routine, choose gentle exercises and a comfortable environment. While doing cozy cardio, you should almost forget that you're exercising.
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References
Alkatan, M., et al. (2016). Improved function and reduced pain after swimming and cycling training in patients with osteoarthritis. The Journal of Rheumatology.
Centers for Disease Control and Prevention. (2023). Physical activity for adults: An overview.
Gillman, A. S., et al. (2020). Mindfulness versus distraction to improve affective response and promote cardiovascular exercise behavior. Annals of Behavioral Medicine.
Igarashi, Y., et al. (2020). Running to lower resting blood pressure: A systematic review and meta-analysis. Sports Medicine.
Suominen, T. H., et al. (2021). Regular strength and sprint training counteracts bone aging: A 10-year follow-up in male masters athletes. Journal of Bone and Mineral Research Plus.
Teixeira, D. S., et al. (2022). Enjoyment as a predictor of exercise habit, intention to continue exercising, and exercise frequency: The intensity traits discrepancy moderation role. Frontiers in Psychology.
Tse, A. C. Y., et al. (2015). Effect of low-intensity exercise on physical and cognitive health in older adults: A systematic review. Sports Medicine Open.
