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More from Lifestyle<\/p>\nWalking, swimming and HIIT can all improve cardiovascular fitness, but which one is best for you? A cardiologist explains the benefits of each cardio workout and how to choose the right one <\/p>\n
When people hear the word cardio, running is often the first exercise that comes to mind. But you do not have to run to improve cardiovascular fitness.<\/p>\n
Walking, swimming and high-intensity interval training (HIIT) can all provide an effective cardiovascular workout, with each offering different benefits.<\/p>\n
According to Dr Deepak Krishnamurthy, Director & Lead Consultant, Cardiology, KIMS Hospitals, Mahadevapura, Bengaluru, the best form of cardio is not necessarily the most intense one.<\/p>\n
\u201cThe most effective cardio exercise is the one that you can perform safely, consistently and enjoy doing,\u201d says Dr Krishnamurthy. \u201cRunning is an excellent cardiovascular exercise, but it is certainly not the only option. Walking, swimming and HIIT can all improve cardiovascular fitness when incorporated appropriately into a regular exercise routine.\u201d<\/p>\n
Walking: Easy, effective and gentle on the joints<\/p>\n
For someone who has been inactive for a long time, brisk walking can be one of the easiest ways to introduce cardio into a daily routine.<\/p>\n
\u201cWalking is often underestimated because it is simple, but regular brisk walking can significantly improve cardiovascular fitness,\u201d says Dr Krishnamurthy. \u201cIt is particularly useful for older adults, beginners and people returning to exercise after a long break.\u201d<\/p>\n
Walking is also a relatively low-impact activity, placing less stress on the joints than running. The intensity can be increased gradually by increasing the pace, walking uphill or extending the duration.<\/p>\n
More from Lifestyle<\/p>\n
Benefits of walking<\/strong><\/p>\n Regular brisk walking can improve cardiovascular fitness, help burn calories and support weight management, improve blood sugar control, support blood pressure management, strengthen the muscles of the legs, improve endurance, and provide a relatively joint-friendly way to stay active.<\/p>\n \u201cStarting with a manageable duration and gradually increasing the pace and distance is more important than trying to walk extremely fast from day one,\u201d Dr Krishnamurthy adds.<\/p>\n Swimming: A full-body cardio workout<\/p>\n Swimming offers a different kind of cardiovascular challenge because the body has to move against the resistance of water. At the same time, the buoyancy of water reduces the impact on the joints.<\/p>\n \u201cSwimming is an excellent option for people looking for a low-impact cardiovascular workout,\u201d says Dr Krishnamurthy. \u201cIt engages several major muscle groups while the resistance of the water makes the body work continuously.\u201d<\/p>\n This can make swimming particularly appealing to people who find high-impact activities uncomfortable or want to add variety to their exercise routine.<\/p>\n However, access to a pool and basic swimming ability are important. Beginners who are not confident in the water should first learn proper swimming techniques rather than treating swimming as an exercise they can immediately undertake at high intensity.<\/p>\n Benefits of swimming<\/strong><\/p>\n Swimming can improve cardiovascular endurance, work multiple muscle groups simultaneously, build muscular endurance, burn calories, improve overall stamina, provide a low-impact workout, and reduce stress on weight-bearing joints.<\/p>\n \u201cBecause swimming combines cardiovascular activity with muscular involvement, it can be a very efficient workout,\u201d Dr Krishnamurthy says. \u201cHowever, the intensity should be appropriate to the person’s fitness level.\u201d<\/p>\n HIIT: Short but intense<\/p>\n For people with limited time, high-intensity interval training, commonly known as HIIT, can offer a time-efficient approach to cardio.<\/p>\n HIIT involves alternating short periods of vigorous exercise with periods of rest or lower-intensity activity. A session can include activities such as fast cycling, running, bodyweight exercises or other movements, depending on the individual’s fitness level.<\/p>\n \u201cHIIT can provide a strong cardiovascular stimulus in a relatively short period,\u201d says Dr Krishnamurthy. \u201cBut because the intensity is high, it is not automatically suitable for everyone.\u201d<\/p>\n Beginners should avoid jumping straight into extremely demanding HIIT sessions. People with underlying health conditions should also seek appropriate medical and exercise guidance before starting vigorous training.<\/p>\n Benefits of HIIT<\/strong><\/p>\n When appropriately performed, HIIT can improve cardiovascular fitness, increase exercise intensity in a shorter workout, improve endurance, help burn calories, add variety to an exercise routine, challenge both cardiovascular and muscular systems, and be useful for people who struggle to find time for longer workouts.<\/p>\n \u201cThe key with HIIT is not simply to exercise as hard as possible,\u201d Dr Krishnamurthy explains. \u201cThe intervals, recovery periods and exercise intensity should be adjusted according to the person’s fitness and health status.\u201d<\/p>\n So, which cardio exercise is the best?<\/p>\n There is no universal winner when it comes to cardio. Walking, swimming and HIIT serve different needs, and the right choice depends on a person’s fitness level, health, preferences, available time and ability to exercise safely.<\/p>\n \u201cSomeone who wants a simple form of daily cardio may benefit greatly from brisk walking,\u201d says Dr Krishnamurthy. \u201cSwimming may be preferable for someone looking for a low-impact, full-body workout, while HIIT can suit people who are already conditioned and want a more intense, time-efficient session.\u201d<\/p>\n Consistency matters more than choosing the perfect workout<\/p>\n One of the biggest mistakes people make is focusing too much on finding the single \u201cbest\u201d exercise and too little on doing it regularly.<\/p>\n \u201cThe benefits of cardio come from consistency,\u201d Dr Krishnamurthy says. \u201cThere is little advantage in doing an extremely difficult workout once in a while if you are unable to maintain it.\u201d<\/p>\n Mixing different forms of cardio can also make exercise more enjoyable. Someone might walk on most days, swim once or twice a week and incorporate occasional higher-intensity sessions, depending on their fitness and medical circumstances.<\/p>\n Choose cardio you can sustain<\/p>\n Running remains an excellent cardiovascular exercise, but it is far from the only option. Brisk walking can provide an accessible starting point, swimming can deliver a low-impact full-body workout, and HIIT can offer an intense session when time is limited.<\/p>\n Ultimately, the best cardio exercise is the one that matches your abilities and that you can perform safely and consistently.<\/p>\n \u201cRather than asking whether walking, swimming or HIIT is universally better, ask which activity you can do regularly and safely,\u201d Dr Krishnamurthy says. \u201cThat is what makes an exercise routine sustainable and, ultimately, beneficial for heart health.\u201d<\/p>\n","protected":false},"excerpt":{"rendered":"Walking, swimming and HIIT can all improve cardiovascular fitness, but which one is best for you? 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