Wellness Wednesdays: Edition #6

Welcome to Your Sixth Wellness Wednesday Newsletter!

This week, we're exploring 5 fantastic cardio exercises to get your heart racing and blood pumping. Let's dive in!

#1. The Running Revolution 🏃‍♀️

What is it? A classic cardio exercise that can be done anywhere.

Benefits:
• Improves cardiovascular health 💓
• Burns calories efficiently (about 100 calories per mile)
• Strengthens bones and muscles 💪

How to do it:

1. Start with a light jog to warm up

2. Gradually increase your pace

3. Keep your upper body relaxed

4. Land midfoot, not on your heel

5. Aim for 30 minutes, 3 times a week

Pro Tip: If you need some motivation, check out my latest video on what would happen if you exercised just 10 minutes a day!

#2. Cycling Sensations 🚴‍♀️

What is it? A low-impact cardio exercise that can be done outdoors or on a stationary bike.

Benefits:
• Easy on the joints 👍
• Builds leg strength and endurance
• Can be a social activity when done in groups 👨‍👩‍👦‍👦

How to do it:

1. Adjust seat height (knee should be slightly bent at bottom of pedal stroke)

2. Start with a 5-minute warm-up at low resistance

3. Increase resistance and speed for 20-30 minutes

4. Cool down for 5 minutes

Did you know? Cycling can help reduce the risk of heart disease by up to 46%!  

#3. The Swimming Sensation 🏊‍♀️

Benefits:
• Full-body workout that's gentle on joints 🦴
• Improves lung capacity and cardiovascular health
• Burns up to 500 calories per hour 🔥

How to do it:

1. Start with a basic freestyle stroke

2. Keep your body horizontal and streamlined

3. Rotate your body with each arm stroke

4. Kick from your hips, not your knees 

#4. The HIIT Happening 🔥

What is it? High-Intensity Interval Training combines short bursts of intense exercise with periods of rest.

Benefits:
• Burns calories even after your workout (afterburn effect) 🔥
• Improves metabolic rate
• Can be done in a short amount of time ⚡

How to do it:

1. Choose exercises (e.g., burpees, mountain climbers, high knees)

2. Do each exercise at maximum effort for 30 seconds

3. Rest for 10 seconds between exercises

4. Repeat the circuit 3-4 times

Check out this beginner-friendly, 15-minute HIIT workout to get started!

With that said, which of these cardio exercises are you most excited to try? Reply and let me know! See you till next time!

Keep that heart pumping,
WH HealthTips

P.S. In the next email, you might find out how you can get a new $29 e-book for FREE by referring only 10 people to our newsletter!