Let’s be honest: Sometimes you don’t have the energy to get through a full workout, whether it’s a 5-mile run, a lift, or a Pilates class. And if you’re like me, sometimes you don’t even have the physical (or mental) capacity to step out of your house and actually go to the gym. TikTok content creator Hope Zuckerbrough knows this feeling all too well, so thankfully she’s come up with a solution for us all. It’s a pleasant aerobic exercise.
You’ve probably seen comfort cardio all over FYP. But JIC, since you haven’t been to this corner of the internet yet, let me give you a quick overview. Cozy cardio is a type of low-intensity exercise, such as a brisk walk on a treadmill, while enjoying all the comforts of home, such as your pajamas, comfortable socks, a candle, your favorite water bottle, and a Netflix movie. is to do. Overall, fitness trends are about getting comfortable in your own space and doing movements that make you feel good without feeling overwhelmed or intimidated.
Both low-intensity aerobic exercise and high-intensity aerobic exercise (such as sprinting) are good for you, but the benefits are different. Brooke Schulett, M.D., a sports performance psychiatrist based in Scottsdale, Ariz., says, “Both types of exercise can help reduce stress, but while high-intensity exercise is difficult, it’s important to understand the importance of movement.” “For people who are physically active, comfortable aerobic exercise is more effective.” “While high-intensity workouts may encourage more endorphin release, a lower-intensity approach with soothing aerobic exercise can result in a more sustainable and enjoyable relationship with exercise for those who have struggled in the past. “It’s possible,” says Dr. Schule.
If you’ve been following these videos and are curious about comfortable cardio, keep scrolling to find out everything you need to know about the #FitTok trend. Find out everything you need to know about the #FitTok trend, from all its benefits to how to do it yourself. .
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First off, what exactly is Cozy Cardio?
Cozy cardio is a fitness trend that started to reframe exercise as a self-care routine rather than a strict to-do. It combines low-intensity aerobic exercise with training in a very relaxed atmosphere. Comfortable aerobic exercise typically involves walking on a walking pad or treadmill, but you can also choose any type of low-intensity exercise, such as chill yoga flow. , indoor cycling, or a stretching routine, as long as you do it at a pace that’s comfortable for you.
Importantly, good aerobic exercise makes movement feel good for both mind and body. That’s why it’s important to break out of the “all-or-nothing” mindset when it comes to exercise, and represents a shift toward more inclusive, enjoyable, and mindful workouts.
So how can you achieve comfortable aerobic exercise?
At Cozy Cardio, we take safe, relaxing elements and incorporate them into our exercise routines. For Zuckerbrough, it’s akin to lighting a candle in your living room, dimming the lights, putting on a good show, and hopping on your walking pad while drinking your favorite protein coffee. You can do this any time you like. Also, if you work from home, this will help you focus during your lunch breaks or email meetings. Our experts provide tips on how to set up the most perfect and comfortable cardio atmosphere, including a simple shopping list with everything you need.
Set up your space
Whether you’re having a cozy cardio session in your living room, bedroom, garage, or another space, you’ll want to set the mood. The Zuckerbrau way is to light a candle and turn on Netflix, but you can also put it on your favorite playlist or podcast.
Please wear something comfortable.
Put your hair up, wear fuzzy socks, and stay in your pajamas. However, always wear supportive sneakers and avoid wearing a robe, which can get caught on the treadmill or walking pad, says Saliyah.
make a delicious drink
Over a glass of ice, Ms. Zuckerbrough chooses her favorite homemade iced coffee, a half-cafe coffee base mixed with a caramel protein shake (um, please!). If java isn’t your jam, try unsweetened iced tea, matcha latte, protein smoothie, or infused water.
Choose your favorite low-impact cardio exercise
Zuckerbrough hops on a walking pad, but you can choose any low-impact activity. “You’ll be comfortable doing different types of workouts, so find a movement you like to do, whether it’s yoga, Pilates, or mobility,” says Rine.
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Gotcha. So what are the benefits of comfortable aerobic exercise?
I’m glad you asked! It’s actually quite beneficial, especially when it comes to mental health. While high-intensity workouts have a reputation for being mood-boosting (there’s a reason you get a runner’s high), “even low-intensity workouts trigger the release of endorphins, It reduces stress hormones,” says Dr. .Schule. In addition to that, Cozy Cardio focuses on changing the way people view exercise. This trend helps you move your body without feeling pressured to finish every workout by dripping sweat or reaching your maximum heart rate. It can also reduce anxiety and discouragement for people who are intimidated by the idea of group settings, endless competitions and leaderboards in gyms and classes, says Tanisha Rennie, a New York-based CPT and tonal coach. .
Removing all these inhibitions will ultimately benefit your sustainability and overall mental health. Wearing a plush cardigan and hitting your walking pad at a slow pace for 20 to 30 minutes while watching Love Is Blind can create a fun environment that brings movement and positive associations, says Dr. Schule. explains. That means “you’re more likely to make it part of your daily life,” she added.
So, who is comfortable aerobic exercise suitable for?
In general, feel-good cardio exercises are great for people who are excited to finish their workout feeling very relaxed. In addition to that, comfortable aerobic exercise (or any type of low-intensity exercise, for that matter) is a good option for people who experience aerobic exercise-induced anxiety. “Traditional aerobic exercise can cause feelings similar to panic attacks in this subset of people due to increased heart rate and breathing,” says Dr. Schule. “By keeping the intensity low, this type of training can help people feel more in control and reduce anxiety.”
It may be great for your mental health, but is cozy cardio effective from a fitness perspective?
Comfortable cardio is a great way to get your body moving, and “movement is medicine,” says New York-based fitness instructor Claudette Salyer, NASM-CPT. So you don’t necessarily have to run or take a HIIT class every day. There are also benefits to low-intensity training, such as soothing aerobic exercise. It improves blood flow and helps avoid the risks of a sedentary lifestyle, says Salya. Also, according to a 2023 report published in the journal GeroScience, this is a very good way to get into the habit of taking 8,000 to 10,000 steps per day, which can help prevent a variety of illnesses such as heart disease, dementia, and type 2 diabetes. Significantly reduces the risk of chronic diseases. .
Low-impact workouts are easier on your joints, so they’re especially great for people returning to fitness after an injury or seniors looking to start a fitness routine (maybe it’s time to start TikToking your grandma?). But if you’re looking for a more balanced regimen, you’ll probably want some other options in addition to comfortable cardio. “Comfortable aerobic exercise is a great way to start an exercise routine, but it may not be enough to achieve the CDC’s recommended 150 minutes of moderate-intensity exercise per week,” Rennie says. . Especially since the CDC recommends doing at least two workouts. I also do strength training once a week.
If you want, you can take your workout up a notch by incorporating some comforting cardio elements. “If you’re able to establish an exercise routine that starts with comfortable aerobic exercise, and you’re ready to increase the intensity, I’d start by incorporating a 2:1 ratio of walking and walking into a conversational run-walk. “Let’s do a rest rate like 20 seconds of running and 10 seconds of walking,” Renee says. Another option to increase the intensity if you feel like it? Add in some functional bodyweight exercises like plank variations, squats, and lunges.
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April is a writer, editor, and content strategist with a master’s degree in publishing. She is dedicated to responsible health journalism and has covered nutrition, fitness, health, beauty and travel since the beginning of her career. April’s work highlights her passion for helping people make informed decisions, and her bylines include Women’s Health, GQ, GoodRx, Glamor, EatingWell, Health.com, Verywell, Featured on SHAPE, LIVESTRONG.com, and more.
