If you’ve scrolled social media lately, you may have seen people raving about cosy cardio. But what exactly is it?

The cosy 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 favourite programme

It sounds convenient, right? But is it effective? NMTBP investigates cosy cardio, including its benefits and how to add it to your routine

What is a cosy cardio workout? 

Cosy 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

Walking is popular for option cosy cardio. However, 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

What are the benefits of cosy cardio? 

Cosy cardio offers mental and physical health benefits. Here are a few reasons to add it to your workout regime

Cosy cardio is accessible 

Intense aerobic activities, like running, help strengthen joints, bones, and the heart. Yet many people may need or prefer less strenuous, low-impact exercise, including beginners and people with joint pain

Cosy 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, cosy 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 cosy 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

Cosy 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 essential to find a form of exercise that you enjoy if you want to stay consistent. For many people, cosy 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

Personalising your cosy cardio sessions can make sticking to a fitness routine easier. 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

Cosy cardio can 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 cosy 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

Cosy 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. Cosy cardio also takes the focus of exercise off of metrics like calories burned, heart rate, and rate of exertion. Instead, it 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

Cosy cardio puts more focus on the mental health benefits of exercise. The relaxed nature of cosy cardio makes it meditative and calming, providing a mental break and physical activity. And that makes it a great way to relieve stress

How often should you do cosy cardio? 

Ultimately, how long and how often you do cosy 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. Cosy 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 cosy cardio sessions to recover from strenuous aerobic or strength-training workouts

What equipment do you need to do cosy cardio? 

You might prefer to do cosy cardio in the comfort of your home. If that’s the case, you may need a treadmill, walking pad, indoor bike, or other cardio machine

You can also do cosy 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 pyjamas. The key is to avoid tight clothes

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 almost to forget that you’re exercising

Cosy cardio is a fitness trend involving 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. Choose gentle exercises and a comfortable environment to start a cosy cardio routine. While doing cosy cardio, you should almost forget that you’re exercising