Walking your dog for 45 minutes won't just benefit your pet.
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For people who live busy lives, it can often be difficult to set aside a few minutes a day, much less 45 minutes, for a workout. If you're able to rearrange your schedule to leave you with 45 minutes for cardiovascular exercise, five days a week, you'll greatly improve your health and quality of life. Depending on your fitness goals and how hard you push yourself during your workout, five days of 45 minutes can help you excess your weekly exercise guideline.
Make Cardio a Priority
A 45-minute cardio workout might breeze by, but it's often a challenge to set aside an uninterrupted period for such an activity. If you often find your spare time at a premium, consider such steps as setting your alarm to go off earlier five days a week, exercising in front of the TV or recruiting your family members to exercise together. Seek out opportunities in which you can get cardio exercise; for example, instead of riding the bus to work, consider walking, if possible.
Picking Your Cardio
Cardio exercises provide a multitude of physical and emotional benefits, but picking exercises that you enjoy performing increases your chance of receiving these benefits. When considering exercises, ensure they meet the definition of cardiovascular -- they must elevate your heart and breathing rate while using multiple large muscle groups together. Examples of this type of exercise, which is also called aerobic exercise, include swimming, hiking, walking, jumping rope, riding a bike, jogging, dancing and taking step aerobics.
Check Your Tempo
Devoting 45 minutes to cardio, five days a week, brings your weekly exercise total to 225 minutes. This amount might be more than enough or just short of an ideal amount, depending on your fitness goal. Adults who perform moderate cardio exercise should get 150 minutes of exercise per week, or 300 minutes if they wish to lose weight. For vigorous activities, the two guidelines are 75 or 150 minutes, respectively. You can determine your workout pace by trying to say a short sentence. If you can say it successfully, your pace is moderate. If you can only muster a few words before taking a breath, your pace is vigorous.
Benefits of Cardio
It won't take you long to note the physical and emotional changes you experience upon devoting 225 minutes to cardio exercise on a weekly basis. Cardio exercise is an effective way to improve your mood and can even lift the symptoms of some cases of depression. If you're often tense, regular cardio can help you relax and sleep better. This form of exercise also strengthens your immune system, builds a healthier cardiovascular system and can even give you more energy.