Unleash the Ultimate Cardio Experience: Revolutionize Your Fitness Journey with Cozy Cardio+

Before starting a new exercise regimen, it is essential to consult with your doctor. If you encounter any discomfort, be sure to stop immediately.

If sweating in a crowded gym or braving the scorching sun sounds unappealing to you, there is an alternative for enhancing your well-being - "cozy cardio."

The workouts "truly bring joy to my day," said TikTok influencer Hope Zuckerbrow.

Cozy cardio has been coined by social media influencer Hope Zuckerbrow, hailing from Paradise, Texas. Her TikTok videos, which have amassed 34 million likes, portray her effortlessly strolling on a walking pad in her warmly lit living room adorned with colored lights and candles. Clad in pajamas and a fuzzy robe, Zuckerbrow indulges in her preferred protein coffee drink while watching TV. Typically, she concludes her cozy cardio routine in about half an hour.

Zuckerbrow, who had previously followed a workout plan involving loud music to lose 100 pounds, decided to shift gears before engaging in cozy cardio workouts. After regaining approximately half of the weight, she no longer wished to pursue an intense exercise regimen for the purpose of improving her health.

"I came to the realization that I needed to mend my relationship with exercise," Zuckerbrow articulated. "Exercise had lost its enjoyment, and I was solely focused on movement as a means to shed pounds rather than to feel good or maintain good health. My goal was to find joy in physical activity."

With her cherished belongings - candles, colored lights, and protein coffee - she embarked on a leisurely and tranquil walk on her walking pad one early morning. When she uploaded her first TikTok video showcasing this new exercise regimen, it quickly gained 400,000 views, giving birth to the trend of "cozy cardio." However, the question remains: can a slow, brief walk truly be an effective form of exercise?

According to Dr. David Sabgir, a cardiologist at OhioHealth Physician Group in Columbus, Ohio, the initial push is crucial. He remarks, "You cannot expect to go from zero to sixty immediately. The key is to start by activating those endorphins and adrenaline, which will help establish a consistent routine and progress to more intense levels of exercise."

Zuckerbrow has significantly increased her walking pace and duration. She has transitioned from 15- or 20-minute walks to briskly walking for 45- or 60-minutes.

"Aesthetic - Tollan Kim" by Nick Occhipinti, a fitness specialist and assistant professor of anatomy at Rutgers University in Newark, New Jersey, discusses the importance of providing an accessible means for individuals to begin participating in physical activity. Occhipinti highlights the correlation between step count and overall mortality rates, emphasizing that the more steps one takes, the lower their risk of death.

Swapping out 30 minutes of inactive time with light-intensity physical activity has been linked to an 11% decrease in overall mortality and a 24% decrease in cardiovascular mortality, as reported in a study from January 2018. Additionally, a study from February 2019 on low-intensity walking found that it had positive impacts on blood pressure and heart rate, indicating its potential suitability for managing hypertension, particularly in individuals who are frail or live with chronic illness.

Moving past comfortable cardio

Experts recommend that while cozy cardio sessions are beneficial, they should ultimately lead to more intense physical activity. The Physical Activity Guidelines for Americans state that adults should aim for 150 minutes of moderate-intensity exercise each week. Jennifer Occhipinti, a fitness expert, emphasizes that cozy cardio can be a good starting point for increasing intensity, but it should not be mistaken as sufficient on its own.

Cozy cardio is a good starting point, but plan on gradually building up to higher-intensity activity to improve your health, experts said.

Occhipinti suggested going outside and timing how long it takes you to walk a mile in order to progress to moderate-intensity exercise. On your next stroll, aim to beat that time and continue pushing yourself to improve each week. "Exercise doesn't necessarily mean excessive sweating and a rapid heartbeat, but you do need to reach a level of intensity that promotes physical fitness improvements," he emphasized.

Sabgir said that it is ideal to shift your workouts outdoors, at least some of the time, as the health benefits of being outdoors are remarkable. A study from January revealed that visiting nature three or four times a week was associated with reduced use of medication for conditions like high blood pressure and asthma. Additionally, if you exercise with friends, you will experience even more advantages.

For more information, sign up for CNN's Fitness, But Better newsletter series. Our seven-part guide, supported by experts, will assist you in adopting a healthy routine.

Sabgir initiated the Walk with a Doc global program in 2005 to encourage physical activity and combat the negative consequences of a sedentary lifestyle. Doctors lead their patients on outdoor expeditions within their communities. It soon became evident to Sabgir and his colleagues that the social aspect of these walks was just as valuable to participants as the physical exercise.

According to Sabgir, recent medical studies have demonstrated that social connections can reduce hospital admissions for respiratory disease among older adults. Moreover, he adds that social isolation increases the risk of death from heart attacks and strokes. Walking with friends also serves as a beneficial distraction, diverting your mind from any anxieties and making time pass more swiftly.

Embracing a Cozy Lifestyle

As Zuckerbrows' fitness and stamina steadily improve, her visits to the gym have gradually replaced some of her relaxing cardio sessions. However, she remains unwavering in her commitment to cozy cardio. "I cannot envision a time when I won't engage in cozy cardio," Zuckerbrow noted. "These workouts not only provide a meditative experience but also bring immense joy to my everyday life."

{{img_placeholder_2}}

Beautiful woman running in city street.

Rossella De Berti/E+/Getty Images

Rucking is an easy way to boost your walking routine

Starting slowly and being patient while getting started on physical fitness is perfectly acceptable, according to Occhipinti. He believes that it is a lifelong endeavor and states, "You will gradually observe the benefits as time passes." Similarly, Sabgir concurred that gradually adjusting to a new routine can establish the foundation for long-term accomplishments.

"Start by taking a small step," Sabgir advised. "Take action, as this will enable you to engage in more and more activities. I cannot recall a single patient who began with something extremely minor and remained in that limited scope."

Melanie Radzicki McManus is an experienced freelance writer, focusing on hiking, travel, and fitness.