Cardio is often treated as a simple way to burn calories, but its role in fitness goes much further. Regular cardiovascular activity can support heart health, improve stamina and help people stay active throughout the day. However, the type of cardio you choose can make a difference depending on your fitness level, body, routine and overall goal. A workout that works well for one person may not necessarily be the best choice for another. High-impact exercises can deliver an intense challenge, while lower-impact activities may be easier to maintain consistently. Fitness coach Chadoy Leon recently discussed different forms of cardio on Instagram, ranking them from less favourable to more beneficial while explaining how they can affect fitness progress.
Running: Effective, But Not Always the Best Choice
Running is one of the most popular forms of cardio. It requires very little equipment and can provide an effective cardiovascular workout in a relatively short period. However, Leon places running at the lower end of his ranking. His argument centres on the fact that running is a high-impact activity, meaning the repeated movement can place considerable stress on the knees, ankles and other joints, particularly when someone runs frequently or increases their mileage too quickly. Another factor is appetite. Some people may experience increased hunger after demanding cardio sessions. If that leads to consistently eating more calories than intended, the energy deficit created by exercise can become smaller. That does not mean running is inherently bad. For people who enjoy it and can recover properly, running can be an excellent way to improve cardiovascular fitness and endurance. The important point is to match the activity with your body's ability to handle it.
Walking: A Simpler Option With Major Benefits
Walking may appear less impressive than running, but its biggest advantage is accessibility. A brisk walk can increase daily physical activity without placing the same level of impact on the body as running. It can also be easier to include regularly, whether that means taking a longer walk outdoors, walking during breaks or increasing daily steps. For people who are beginning their fitness journey, walking can provide a manageable starting point. It also allows individuals to increase their activity without necessarily committing to demanding workouts every day. Consistency is an important part of any fitness routine, and an activity that someone can comfortably repeat is often more useful than an intense workout they cannot maintain.
Post-Meal Walks Can Be Easy to Fit Into Your Routine
A short walk after eating is another simple way to increase daily movement. Post-meal walking does not require a gym membership, specialist equipment or a dedicated workout session. Instead, it can become part of an existing routine. Walking after meals also gives people an opportunity to break up long periods of sitting. Someone who spends most of the day at a desk, for example, could use a short walk as a natural movement break. The goal does not have to be speed or distance. The bigger benefit can come from making movement a regular part of everyday life.
Low-Impact Cardio Can Be Easier on the Body
For people who experience discomfort with high-impact exercise, lower-impact cardio can be worth considering. Activities such as cycling, swimming or using certain cardio machines can raise the heart rate while reducing repetitive impact on the joints. These options can be particularly useful for people who want cardiovascular exercise but find running uncomfortable. Of course, the most appropriate activity depends on individual circumstances. Fitness level, previous injuries, age, body weight and personal preferences can all influence which form of exercise feels sustainable.
More Calories Burned Doesn't Always Mean Better Results
One common mistake is judging cardio entirely by the number of calories displayed on a fitness tracker or exercise machine. A workout that burns a large number of calories may also demand more recovery. If someone becomes exhausted and reduces their movement for the rest of the day, the overall difference may not be as significant as expected. Similarly, exercise should not be viewed simply as a way to earn food. Nutrition, sleep, strength training, daily movement and recovery all contribute to long-term fitness.
The Best Cardio Is the One You Can Maintain
There is no universal winner when it comes to cardio. A competitive runner may thrive on running, while another person may get better results from cycling, swimming or walking. Someone with limited time might prefer a short, intense session, whereas another person may benefit from several walks spread throughout the day. The key is to consider impact, recovery, enjoyment, fitness goals and consistency rather than focusing exclusively on intensity.
How to Choose the Right Cardio for You
If your priority is improving endurance, running or another sustained aerobic activity can be useful. If joint comfort is a concern, lower-impact options may be more suitable. For beginners, regular walking can be an effective way to build an active lifestyle without making exercise unnecessarily complicated. Those looking to manage their weight should also remember that cardio works best as part of a broader approach that includes appropriate nutrition and strength training. Ultimately, cardio does not need to be extreme to be valuable. A workout that can be performed safely and consistently is likely to contribute more to long-term progress than an exhausting routine that quickly becomes difficult to maintain.
