For Heart Health, Pick This Over Running

1. Walking

Brisk walking has emerged as one of the most accessible and effective forms of exercise for heart health. Numerous studies suggest that regular walking can significantly lower the risk of cardiovascular disease, improve blood pressure, and enhance cholesterol profiles. In fact, research published by the American Heart Association found that walking at a moderate pace yields similar heart health benefits as running, provided the energy expenditure is comparable. Unlike running, walking is lower impact, reducing stress on the joints and lowering the risk of injury.

Incorporating walking into daily routines can be simple and enjoyable. Consider walking to work or school, taking the stairs instead of the elevator, or using part of your lunch break for a stroll around the block. Even short intervals of brisk walking, such as 10-minute bouts, can add up to comprehensive cardiovascular benefits over time. Walking with friends, family, or a pet can also make the activity more engaging and consistent. Embracing walking as a primary form of exercise not only supports heart health but also fits seamlessly into most lifestyles, making it a sustainable long-term choice.

2. Swimming

Swimming is widely recognized for its exceptional cardiovascular benefits, making it a top choice for heart health. Engaging in regular swimming sessions helps strengthen the heart muscle, improve circulation, and reduce blood pressure. According to the Centers for Disease Control and Prevention, swimming can decrease the risk of chronic illnesses, including heart disease and type 2 diabetes, while also enhancing overall cardiovascular endurance.

One of the major advantages of swimming is its low-impact nature. The buoyancy of water supports the body, reducing strain on joints and minimizing the risk of injury commonly associated with high-impact exercises like running. This makes swimming particularly suitable for individuals with arthritis, mobility issues, or those recovering from injury.

To start a swimming routine, consider joining a local pool or community center with lap lanes. Begin with short sessions, gradually increasing duration and intensity as your fitness improves. Aim for consistency, such as swimming two to three times per week. Incorporate a mix of strokes to work different muscle groups and keep the workouts engaging. If you’re new to swimming, consider enrolling in adult lessons to build confidence and technique.

3. Cycling

Cycling is a highly effective aerobic activity that significantly strengthens the heart and improves cardiovascular health. According to the British Heart Foundation, regular cycling can reduce the risk of heart disease by up to 50%. The rhythmic, continuous nature of cycling helps boost heart rate, improve blood flow, and enhance lung function, all of which contribute to a healthier cardiovascular system.

Both indoor and outdoor cycling offer similar heart health benefits, but they provide different experiences. Indoor cycling, such as stationary bike workouts or spin classes, allows for controlled environments and year-round access, making it a convenient option regardless of weather. Outdoor cycling, on the other hand, introduces varied terrain and scenery, which can increase motivation and provide additional mental health benefits. Both forms are excellent for building endurance and cardiovascular strength.

Safety is paramount when cycling, especially outdoors. Always wear a properly fitted helmet, use reflective gear, and ensure your bicycle is well-maintained. For indoor sessions, adjust the seat and handlebars to avoid strain or injury. Investing in comfortable clothing and padded shorts can also enhance the experience. By prioritizing safety and proper gear, cycling remains a heart-healthy and enjoyable activity for all fitness levels.

4. Rowing

Rowing is a powerful cardiovascular exercise that engages multiple muscle groups, offering a full-body workout while significantly benefiting heart health. Not only does rowing improve aerobic capacity and strengthen the heart, but it also targets the legs, back, arms, and core simultaneously. According to Harvard Health Publishing, rowing provides an efficient calorie burn and boosts cardiovascular endurance, making it a comprehensive exercise for overall wellness.

Compared to running, rowing is notably gentler on the joints. The smooth, gliding motion reduces impact on the knees, hips, and ankles, which is especially advantageous for those with joint concerns or individuals recovering from lower-body injuries. This joint-friendly aspect allows people of varying ages and fitness levels to enjoy the heart health benefits of vigorous exercise without the risk of overuse injuries often associated with running.

Rowing can be performed on water or using rowing machines (ergometers). Water rowing offers a dynamic and scenic outdoor experience, engaging stabilizer muscles as you balance the boat. Rowing machines, found in most gyms, provide a convenient and controlled environment for consistent training. Beginners should focus on proper technique to maximize benefits and minimize strain, regardless of the rowing method chosen.

5. Dancing

Dancing is not only a joyful and expressive activity but also an outstanding way to boost heart health. Aerobic dance movements elevate the heart rate, improve circulation, and enhance overall cardiovascular endurance. According to the American Heart Association, regular dancing can lower blood pressure, aid in weight management, and reduce the risk of heart disease. Beyond physical benefits, dancing fosters social connections, which are linked to improved mental health and lower stress—factors that also influence cardiovascular health.

Different dance styles offer varying degrees of aerobic intensity. Fast-paced forms like Zumba, hip-hop, and salsa are especially effective for elevating the heart rate and burning calories, while ballroom or folk dancing provide moderate cardiovascular benefits and are often suitable for beginners. The key is to choose a style that feels enjoyable and sustainable, as consistency is essential for heart health improvements.

Finding local dance classes is easier than ever. Community centers, fitness studios, and dance schools often offer sessions for all age groups and skill levels. Online platforms such as Meetup or local Facebook groups can help you connect with nearby dance communities. Many gyms also offer group dance fitness classes as part of their regular schedules.

6. Hiking

Hiking introduces an extra cardiovascular challenge through varied terrain and elevation changes, making it a step above flat walking for heart health. Ascending hills and navigating uneven ground require more effort from the heart and lungs, increasing cardiovascular endurance and calorie burn. According to the American Heart Association, hiking can lower blood pressure, improve cholesterol levels, and reduce the risk of cardiovascular disease, thanks to its combination of aerobic activity and muscle engagement.

Compared to flat walking, hiking demands more of the lower body muscles and core, resulting in a higher heart rate and enhanced caloric expenditure. The natural environment also contributes to reduced stress and improved mental well-being, both of which are beneficial for heart health. While walking on level surfaces is excellent for daily activity, hiking provides a greater challenge and a more immersive experience in nature.

For beginners, start with well-marked, gentle trails and gradually progress to more challenging hikes as fitness improves. Wear supportive footwear, carry water, and check weather conditions before setting out. Many parks offer trail maps and difficulty ratings online, such as at AllTrails. Joining a local hiking group can offer both motivation and safety in numbers.

7. Elliptical Training

Elliptical machines offer a highly effective, low-impact cardiovascular workout that minimizes joint strain while still delivering substantial heart health benefits. The smooth, gliding motion of elliptical training reduces the stress on knees, hips, and ankles, making it an ideal choice for individuals with joint issues or those recovering from injuries. According to the Mayo Clinic, elliptical training can effectively increase heart rate, improve aerobic capacity, and enhance overall cardiovascular endurance, comparable to other forms of aerobic exercise.

When contrasted with treadmill running, elliptical machines provide a similar cardiovascular workout but with less impact on the joints. Treadmill running can be harder on the body, especially for those prone to knee or ankle problems. The elliptical’s pedals move in a natural, circular motion, closely mimicking running while absorbing shock and reducing injury risk. Many machines also include movable handles, enabling a full-body workout by engaging both the upper and lower body muscles.

For optimal results, maintain good posture, keep your core engaged, and vary your resistance and incline settings. Start with shorter sessions and gradually increase duration as your fitness level improves. Most gyms have several elliptical models, or you can find compact versions for home use.

8. Jump Rope

Jump rope is an excellent high-intensity cardiovascular exercise that delivers significant heart health benefits in a short amount of time. The rapid, repetitive motion elevates the heart rate quickly, making it highly effective for improving cardiovascular endurance and burning calories. According to the Johns Hopkins Medicine, jump rope can offer similar aerobic advantages to running and cycling, but with the added benefit of coordination and agility training.

Much like sprint intervals, jump rope workouts can be performed in short bursts of high intensity followed by brief rest periods. This interval training method, known as high-intensity interval training (HIIT), is particularly effective in boosting cardiovascular fitness and metabolic health. Just a few minutes of vigorous jump rope can provide the same heart health benefits as longer sessions of moderate exercise, making it ideal for those with busy schedules.

To stay safe while jumping rope, choose a flat, non-slip surface and wear supportive athletic shoes to absorb impact. Start with shorter intervals, gradually increasing duration as your coordination and stamina improve. Always use an appropriately sized rope—handles should reach your armpits when standing on the center. Proper form and pacing help prevent overuse injuries and ensure a rewarding, heart-healthy workout.

9. Tai Chi

Tai Chi, an ancient Chinese practice, is celebrated for its gentle, flowing movements that offer unique cardiovascular benefits without the intensity of traditional aerobic exercise. Though often considered a low-impact activity, research indicates that Tai Chi can improve heart health by lowering blood pressure, enhancing circulation, and reducing stress levels. According to the Cleveland Clinic, regular practice of Tai Chi supports cardiovascular wellness, balance, and overall physical function, making it ideal for individuals of all ages and fitness backgrounds.

While Tai Chi may not elevate the heart rate as dramatically as running or cycling, it qualifies as a form of moderate aerobic activity when practiced consistently. The controlled movements, deep breathing, and mindful focus promote relaxation and can help reduce the harmful effects of chronic stress—a significant risk factor for heart disease. Tai Chi’s slow pace makes it especially suitable for older adults and those seeking a mindful approach to physical activity.

To begin practicing Tai Chi, look for classes at local community centers, senior centers, or martial arts studios. Many online resources and instructional videos, such as those available on Tai Chi for Health Institute, can guide beginners. Start slowly, focusing on learning the basic forms and proper breathing techniques.

10. Pilates

Pilates is a versatile exercise method known for its focus on core strength, flexibility, and mindful movement. While Pilates is often associated with muscle toning and posture improvement, it also provides cardiovascular benefits, especially when performed in a continuous, flowing manner. According to the Johns Hopkins Medicine, Pilates can enhance circulation, boost stamina, and support heart health, particularly when integrated into a regular fitness routine.

Unlike running, which involves repetitive high-impact movements that can increase injury risk—especially to the knees, shins, and ankles—Pilates is low-impact and places minimal stress on the joints. This makes it a safer alternative for many people, including those recovering from injuries or managing chronic pain. Pilates routines can be tailored to individual ability levels, making it accessible to both beginners and advanced exercisers.

Pilates classes are available in several formats: mat-based classes require minimal equipment and focus on bodyweight exercises, while reformer classes use a specialized apparatus to add resistance and variety. Many gyms, studios, and online platforms, such as Pilates Anytime, offer guided sessions suitable for all levels. Consistency and proper technique are key to gaining the full cardiovascular and core-strengthening benefits of Pilates.

11. Stair Climbing

Stair climbing is a highly effective cardiovascular exercise that significantly elevates heart rate and provides a powerful workout in a short period. The vertical movement engages large muscle groups, including the glutes, quadriceps, and calves, which in turn demands more from the heart and lungs. Research published by the National Institutes of Health demonstrates that regular stair climbing can reduce the risk of heart disease, improve cholesterol profiles, and enhance overall cardiorespiratory fitness.

Compared to flat running, stair climbing offers greater intensity per minute, making it an efficient option for those seeking heart health benefits with limited time. The increased resistance from ascending stairs leads to higher calorie burn and cardiovascular load, while also being less repetitive in motion. However, stair climbing can be more demanding on the knees, so proper technique and pacing are important to avoid overuse injuries.

Stair climbing can be easily incorporated into daily life by choosing stairs over elevators at work, in public spaces, or at home. Many gyms also feature stair climber machines or step mills that mimic the movement in a controlled environment. Short, repeated bouts—such as climbing stairs for five minutes several times a day—can accumulate significant heart health benefits over time.

12. Water Aerobics

Water aerobics is an excellent cardiovascular exercise that leverages the natural resistance of water to promote heart health. The buoyancy of water reduces the impact on joints, making this form of exercise particularly suitable for seniors, individuals with arthritis, or those recovering from injury. According to the Centers for Disease Control and Prevention, water-based exercise like water aerobics can improve heart function, lower blood pressure, and increase overall cardiovascular endurance.

When compared to land-based exercises such as running or traditional aerobics, water aerobics offers similar cardiovascular benefits with significantly less risk of joint strain or injury. The resistance of water makes muscles work harder, which can enhance calorie burn and improve muscle tone, all while keeping heart rates in a healthy, sustained aerobic zone. Additionally, the cooling effect of water helps regulate body temperature, allowing for longer, more comfortable workout sessions.

To get started, look for water aerobics classes at local community pools, gyms, or wellness centers. Many facilities offer classes tailored to different fitness levels and ages, making accessibility easier for everyone. If you’re new to water aerobics, consider starting with a beginner class and gradually increasing intensity as your fitness improves. Bring water shoes for better traction and comfort.

13. Zumba

Zumba is a dynamic dance fitness program that combines Latin and international music with energetic movement, offering a lively and motivating way to improve cardiovascular health. The constant motion and rhythmic steps of Zumba classes keep the heart rate elevated, providing an effective aerobic workout that can improve endurance, lower blood pressure, and help manage weight. The American Council on Exercise found that Zumba can burn as many calories as running, with participants averaging 369 calories burned in a single class.

Compared to running, Zumba adds a layer of social interaction and enjoyment that can increase motivation and adherence to a regular fitness routine. While running is often a solitary activity, Zumba’s group format fosters a sense of community and fun, making it easier for participants to stay consistent over time. The variety of movements also reduces the risk of repetitive strain and offers a full-body workout in addition to cardiovascular benefits.

Joining a Zumba class is simple—many gyms, community centers, and dance studios offer group sessions for all fitness levels. To find a class near you, visit Zumba’s official class locator, or search for virtual classes online for at-home participation. Wear comfortable clothing and supportive shoes to maximize your experience.

14. Cross-Country Skiing

Cross-country skiing is renowned for its exceptional cardiovascular challenge, engaging both the upper and lower body in a continuous, rhythmic motion. This full-body workout significantly elevates heart rate, improves cardiovascular endurance, and enhances lung capacity. According to the American College of Sports Medicine, cross-country skiing can burn more calories per hour than running, making it one of the most demanding aerobic activities for heart health.

When compared to running in cold weather, cross-country skiing provides a lower-impact alternative that’s easier on the joints while still delivering a high-intensity cardiovascular workout. The gliding motion and use of poles help distribute effort throughout the body, reducing the repetitive impact on knees and ankles that running can cause—especially on icy or hard winter surfaces. The natural scenery and fresh air also contribute to reduced stress and improved mental well-being, both of which benefit overall heart health.

Essential gear for cross-country skiing includes properly fitted skis, boots, and poles, as well as moisture-wicking layers, gloves, and a hat to stay warm and dry. Local outdoor retailers or ski clubs can help beginners with equipment and technique. Many parks and trails offer groomed paths and rental options, making the sport accessible even to novices.

15. Tennis

Tennis is a dynamic sport that functions as an excellent interval-based cardiovascular workout. The quick bursts of movement, alternating with brief recovery periods between points, mimic high-intensity interval training (HIIT), which is proven to boost heart health, endurance, and metabolic function. According to the European Society of Cardiology, regular tennis players have a significantly lower risk of cardiovascular disease and a longer life expectancy compared to non-players.

Singles tennis is generally more intense than doubles, requiring greater court coverage and more frequent bursts of speed, which results in a higher average heart rate and calorie burn. Doubles tennis, while involving less running, still provides robust aerobic benefits and tends to be more social, making it a great choice for those seeking a less physically demanding but still heart-healthy option. Both formats improve agility, coordination, and endurance.

Community tennis courts are widely available, often through local parks, recreation centers, or schools. Many facilities offer group lessons, league play, or drop-in sessions for all ages and skill levels. To find playing opportunities, check resources like USTA’s Play Tennis locator or contact your local community center. Joining a club or league can further foster motivation and camaraderie.

16. Nordic Walking

Nordic walking is a full-body exercise that utilizes specially designed poles to engage both the upper and lower body, amplifying the cardiovascular benefits beyond those of regular walking. By incorporating the arms, shoulders, and core muscles, Nordic walking significantly increases heart rate and calorie expenditure, leading to enhanced heart health and overall fitness. Research from the National Institutes of Health demonstrates that Nordic walking produces greater improvements in aerobic capacity, blood pressure, and lipid profiles compared to standard walking.

While regular walking is a superb low-impact activity, Nordic walking’s unique technique intensifies the workout without making it feel substantially harder. The use of poles distributes the effort throughout the body and can reduce strain on the joints, making it especially beneficial for people with knee or hip issues. The coordinated movement pattern also improves posture, balance, and stability, contributing to a safer and more effective exercise experience for all ages.

To get started, invest in a quality pair of Nordic walking poles, which are available at most sporting goods stores or online retailers. Adjustable poles with ergonomic grips are ideal for comfort and versatility. Instructional videos, local walking clubs, or trainers certified by organizations like American Nordic Walking Association can help you master the proper technique.

17. Gardening

Gardening is often overlooked as a form of exercise, yet it provides moderate cardiovascular activity that supports heart health. Activities such as digging, raking, weeding, and planting require sustained movement, which can elevate the heart rate and improve circulation. According to the Centers for Disease Control and Prevention, gardening qualifies as moderate-intensity exercise, offering similar heart health benefits to activities like brisk walking or light jogging.

While gardening may not be as vigorous as a run, it can be just as effective as light jogging for improving cardiovascular fitness, particularly when tasks are performed continuously for 30 minutes or more. Unlike jogging, gardening incorporates bending, lifting, and stretching, engaging multiple muscle groups throughout the body and promoting flexibility and balance. The outdoor environment and connection with nature also contribute to reduced stress, another key factor in heart health.

For a heart-healthy gardening routine, focus on tasks that keep you moving: turning soil, carrying watering cans, hauling mulch, or trimming hedges. Rotate between activities to avoid repetitive strain and ensure a full-body workout. Community gardens and local horticulture clubs, such as those found through American Horticultural Society, can offer both inspiration and social motivation.

18. Basketball

Basketball is a high-energy sport that provides excellent cardiovascular conditioning through frequent bursts of intense activity followed by short recovery periods. This interval-based nature mimics high-intensity interval training (HIIT), which has been shown to improve heart health, increase aerobic capacity, and boost metabolism. According to the American Heart Association, sports like basketball can lower blood pressure, improve cholesterol, and enhance overall cardiovascular function, making them ideal for heart health.

In contrast to steady-state running, which involves maintaining a constant pace, basketball incorporates sprints, jumps, quick direction changes, and periods of rest. This variability challenges the heart and lungs more dynamically, leading to greater improvements in cardiovascular fitness and agility. Additionally, the social and competitive aspects of basketball can increase motivation and adherence, providing both physical and mental benefits.

For those interested in playing, community leagues and recreational centers often offer basketball programs for all ages and skill levels. Many gyms and schools have open court times or organized pick-up games. Resources like YMCA’s Find Your Y tool can help locate local leagues. Joining a team or league not only enhances heart health but also fosters camaraderie and a sense of community.

19. Soccer

Soccer is a globally popular sport that delivers powerful heart health benefits through a combination of aerobic and anaerobic exercise. During a typical match, players alternate between jogging, sprinting, walking, and dynamic movements, keeping the heart rate elevated and challenging the cardiovascular system. Research from the British Journal of Sports Medicine demonstrates that regular soccer play can lower blood pressure, improve cardiovascular endurance, and reduce the risk of heart disease.

Youth and adult soccer differ in intensity and duration, but both offer substantial cardiovascular benefits. Youth games tend to be shorter and less physically demanding, focusing more on skill development and enjoyment. Adult soccer, whether played recreationally or competitively, typically involves longer matches and more intense bursts of activity, delivering greater aerobic and anaerobic conditioning. Regardless of age, soccer’s continuous play and team environment foster motivation, discipline, and social interaction, all of which support long-term heart health.

To join a recreational soccer team, check with local clubs, community centers, or adult leagues. Websites such as Sportsvite or local parks and recreation departments often list nearby teams and leagues. Beginners are always welcome, and many programs offer divisions for various skill levels. Bring proper footwear and stay hydrated for a safe and enjoyable experience.

20. Volleyball

Volleyball is a dynamic sport characterized by frequent bursts of activity followed by short rest periods, creating a start-stop pattern that benefits cardiovascular health. Each rally requires players to jump, dive, sprint, and react quickly, which rapidly elevates the heart rate and enhances aerobic and anaerobic capacity. According to the National Institutes of Health, volleyball can improve cardiovascular endurance, muscle tone, and overall physical fitness when played regularly.

Unlike running, which maintains a steady, continuous pace, volleyball’s intermittent play challenges the heart and muscles in new ways. This variability supports cardiovascular conditioning and helps prevent monotony, making it an appealing option for those who find steady-state cardio repetitive. The sport’s quick transitions and explosive movements also improve coordination, agility, and reflexes, contributing to broader athletic development.

Beyond its physical benefits, volleyball is inherently social, requiring teamwork, communication, and collaboration. These social interactions can reduce stress and foster a sense of belonging—factors closely tied to heart health. Community centers, gyms, and parks often offer recreational volleyball leagues or open play sessions. Resources like Volley America can help you find local clubs and teams, ensuring easy access to this heart-healthy activity.

21. High-Intensity Interval Training (HIIT)

High-Intensity Interval Training (HIIT) is a training method that cycles short bursts of intense activity with brief recovery periods, delivering profound cardiovascular benefits in minimal time. HIIT has been shown to significantly improve heart health by increasing aerobic and anaerobic capacity, lowering blood pressure, and enhancing overall cardiovascular function. A study published by the National Institutes of Health found that HIIT can yield heart health improvements comparable to, or even greater than, traditional endurance exercises like long-distance running.

Compared to steady-state running, HIIT offers similar or superior cardiovascular benefits in a fraction of the time. The alternating intensity challenges the heart and lungs, promoting faster improvements in VO2 max (a measure of aerobic fitness) and metabolic health. Additionally, HIIT workouts can be adapted to various activities—such as cycling, bodyweight exercises, or even swimming—making them versatile and accessible for different fitness levels.

To practice HIIT safely, start with a thorough warm-up and select intervals suited to your experience, such as 30 seconds of high effort followed by 60 seconds of rest. Listen to your body and gradually increase intensity and duration as your fitness grows. Many reputable fitness apps and websites, like Fitness Blender, offer guided HIIT routines for all abilities.

22. Kickboxing

Kickboxing is a high-energy workout that quickly elevates the heart rate and delivers substantial cardiovascular benefits. The combination of punching, kicking, and dynamic movement engages both the upper and lower body, leading to improved heart function, increased stamina, and enhanced coordination. According to the American Council on Exercise, kickboxing can burn as many calories as running, while providing additional strength and balance benefits.

Unlike steady-state running, which maintains a constant pace, kickboxing alternates between high-intensity bursts and moments of active recovery. This interval nature mimics the effects of HIIT, promoting better cardiovascular conditioning in less time. Kickboxing is also more varied and engaging, which can help with exercise adherence and prevent boredom often experienced with repetitive cardio routines. Furthermore, the striking techniques inherent to kickboxing add an element of self-defense skill development.

For beginners, joining a class led by a certified instructor is recommended to learn proper form and avoid injury. Many gyms, martial arts studios, and community centers offer beginner-friendly classes. Wear comfortable athletic attire and consider hand wraps or gloves for protection. Online platforms like ClassPass can help you find local classes or virtual sessions to get started safely and confidently.

23. Step Aerobics

Step aerobics is a rhythmic, high-energy workout that involves stepping up and down on a platform in choreographed routines, delivering a powerful challenge to cardiovascular fitness. The continuous movement and the added elevation of the step increase heart rate and oxygen consumption, providing effective aerobic conditioning and calorie burn. According to the Cedars-Sinai, step aerobics can help lower blood pressure, improve heart health, and enhance coordination and balance.

When compared to treadmill running, step aerobics offers a similar level of cardiovascular intensity but with the added benefits of dynamic footwork and variety. The up-and-down motion strengthens the legs and glutes while reducing the repetitive impact of running on a flat surface. Step aerobics is also more adaptable to different fitness levels, as participants can adjust the height of the step and complexity of the routines to suit their needs. The group class environment, set to energetic music, can make workouts more enjoyable and engaging than solo treadmill sessions.

At home, step aerobics requires minimal equipment—just a sturdy step or low platform. Many online resources, like YouTube step aerobics workouts, offer free classes for all levels. Start with simple routines and gradually increase intensity as your fitness improves.

24. Rock Climbing

Rock climbing is a physically intense activity that combines cardiovascular exertion with significant muscular engagement, making it an excellent workout for heart health. Each ascent requires sustained effort, elevating heart rate while demanding strength, endurance, and coordination from both the upper and lower body. According to the Harvard Health Blog, regular climbing can improve cardiovascular fitness, muscle tone, and mental focus, all of which contribute to robust cardiovascular health.

Indoor and outdoor rock climbing each offer unique experiences and benefits. Indoor climbing gyms provide a controlled environment with routes of varying difficulty, making them accessible to beginners and allowing for year-round practice. Outdoor climbing, on the other hand, introduces elements such as natural rock formations, weather, and terrain, adding complexity and adventure while offering the same heart-pumping benefits. Both forms require bursts of effort, problem-solving, and periods of recovery, similar to interval training.

For those new to climbing, safety is paramount. Begin with an introductory class at a certified indoor climbing gym to learn proper techniques and harness use. Wear appropriate climbing shoes and a helmet for outdoor routes. Always climb with a partner, and familiarize yourself with safety protocols. Organizations like The American Alpine Club offer resources and local meetups for climbers of all skill levels.

25. Martial Arts

Martial arts offer a unique blend of aerobic and anaerobic exercise that significantly benefits heart health. The combination of dynamic movements, sparring, and technical drills elevates the heart rate, improves cardiovascular endurance, and promotes muscular strength and flexibility. According to the National Institutes of Health, regular martial arts practice can reduce body fat, lower blood pressure, and improve overall cardiovascular function, making it an effective and enjoyable path to heart wellness.

Different martial arts styles offer varying cardiovascular challenges. Striking arts such as karate and taekwondo emphasize kicks, punches, and forms, providing high-intensity bursts similar to interval training. Grappling styles like Brazilian jiu-jitsu or judo involve continuous movement and resistance, demanding both aerobic and anaerobic capacity. Mixed martial arts (MMA) and kickboxing blend these elements, offering a comprehensive workout for the heart and body. The right style depends on your interests, fitness goals, and comfort with contact or self-defense techniques.

When choosing a martial arts school, research local studios for qualified instructors and a welcoming environment. Visit classes, observe instruction, and ask about beginner programs. Websites like Dojo Directory can help you find reputable schools in your area. Ensure the school emphasizes safety, proper technique, and a supportive atmosphere for all skill levels.

26. CrossFit

CrossFit is a high-intensity fitness program that combines elements of weightlifting, cardio, and functional movements into fast-paced, heart-pumping routines known as WODs (Workouts of the Day). These workouts incorporate varied exercises such as rowing, burpees, box jumps, and kettlebell swings, all designed to push cardiovascular and muscular endurance to new levels. According to research from the National Institutes of Health, CrossFit training can significantly improve aerobic capacity, reduce body fat, and enhance heart health when performed regularly and safely.

In contrast to steady running, which maintains a consistent pace, CrossFit alternates between bursts of intense activity and brief recovery, similar to HIIT. This approach maximizes cardiovascular output in less time and adds an element of strength and agility training that running alone does not provide. The constantly varied nature of CrossFit keeps workouts engaging and challenges different muscle groups, reducing the risk of overuse injuries common with repetitive exercises.

For beginners, it’s crucial to prioritize safety and proper technique. Start with a fundamentals or introductory program at a certified CrossFit gym, often referred to as a “box.” Work closely with certified coaches, communicate any limitations, and scale workouts to your ability level. The CrossFit Affiliate Map can help you find reputable gyms nearby.

27. Badminton

Badminton is a fast-paced racket sport that delivers rapid aerobic bursts, making it an excellent activity for heart health. The quick rallies and constant movement across the court require agility, speed, and sustained cardiovascular effort. According to the National Institutes of Health, regular badminton play can improve aerobic capacity, lower blood pressure, and enhance heart function thanks to its interval-driven nature.

When compared to tennis, badminton is generally played at a faster tempo with shorter, more intense rallies, demanding quicker changes in direction and reaction times. While tennis courts are larger and games can last longer, badminton’s lightweight shuttlecock and smaller court size keep players moving rapidly, leading to elevated heart rates over the course of a match. Unlike steady-state running, badminton provides a dynamic workout that integrates lateral movement, jumps, and sprints, reducing monotony and engaging a broader range of muscle groups.

To find community badminton play, check with local recreation centers, schools, or badminton clubs. Many facilities offer drop-in sessions, leagues, or social play nights suitable for all ages and skill levels. Organizations such as USA Badminton offer directories of local clubs and events. Beginners should wear supportive court shoes and start with lightweight rackets for comfort and injury prevention.

28. Inline Skating

Inline skating, also known as rollerblading, provides a sustained cardiovascular workout that strengthens the heart and improves aerobic capacity. The rhythmic, gliding motion of skating keeps the heart rate elevated, and the effort required to propel forward, maintain balance, and maneuver turns engages multiple muscle groups throughout the body. According to the Mayo Clinic, inline skating is an effective activity for enhancing cardiovascular fitness, burning calories, and supporting overall heart health.

Compared to running, inline skating offers a lower-impact exercise that is easier on the joints, particularly the knees and ankles. The smooth surface and gliding stride reduce repetitive pounding, making it an appealing option for individuals with joint sensitivity or those seeking variety in their cardio routines. Inline skating still provides an intense workout, especially at higher speeds or on varied terrain, and can be adapted for both leisurely and vigorous exercise.

For safety, always wear protective gear including a helmet, wrist guards, elbow pads, and knee pads to reduce injury risk. Choose smooth, paved paths or designated skate parks for your sessions. Beginners should start at a comfortable pace, practice balance and stopping techniques, and avoid crowded areas until confident. Organizations like Inline Planet offer resources and club listings for group skating opportunities.

29. Power Yoga

Power yoga is a vigorous style of yoga that incorporates continuous movement and strength-based postures, resulting in a sustained elevation of heart rate and improved cardiovascular endurance. Unlike gentle yoga styles, which focus primarily on relaxation and flexibility, power yoga sequences are designed to build heat, challenge stamina, and increase aerobic capacity. According to the Johns Hopkins Medicine, dynamic yoga practices like power yoga contribute to heart health by reducing blood pressure, improving circulation, and providing an effective aerobic workout.

While gentle yoga offers restorative benefits and stress relief, it does not typically provide the cardiovascular challenge needed for significant heart health improvements. Power yoga bridges this gap, offering many of the same mind-body benefits as gentle yoga with the added intensity of a moderate aerobic workout. Compared to running, power yoga is lower-impact, making it suitable for individuals who want to protect their joints while still improving heart fitness. The varied movements also enhance flexibility, balance, and strength.

When selecting a power yoga class, look for studios or instructors with experience in this specific style. Many gyms and yoga centers offer power yoga or vinyasa flow classes. Online platforms like Yoga Journal provide class descriptions and streaming options. Beginners should start with introductory sessions to learn proper alignment and pacing.

30. Circuit Training

Circuit training is a versatile workout method that involves rotating through a series of exercises targeting different muscle groups with minimal rest in between. This format keeps the heart rate elevated throughout the session, providing substantial cardiovascular benefits alongside improvements in strength, endurance, and flexibility. According to the American College of Sports Medicine, regular circuit training can lower blood pressure, improve cholesterol, and enhance overall heart health, making it a time-efficient option for busy individuals.

Mixed-exercise circuits typically include bodyweight moves, resistance exercises, and cardio bursts, offering a broader range of benefits than single-activity running. While steady-state running focuses primarily on aerobic capacity, circuit training also develops muscular strength and functional fitness, reducing the risk of overuse injuries and monotony. The variability in exercises can lead to better adherence and sustained motivation, especially for those who enjoy diverse workouts.

To get started with circuit training, select 6-8 exercises—such as squats, push-ups, jumping jacks, lunges, and planks—and perform each for 30-60 seconds with short rest intervals. Repeat the circuit two or three times for a complete session. Many gyms offer circuit classes, or you can follow online routines from trusted platforms like SELF. Always begin with a warm-up and modify moves as needed for safety.

31. Hula Hooping

Hula hooping is a fun, rhythmic activity that offers substantial aerobic value while engaging the entire core. The continuous movement required to keep the hoop in motion elevates the heart rate, making hula hooping an effective cardiovascular exercise. According to the American Council on Exercise, a 30-minute hula hooping session can burn as many calories as moderate-intensity running, while also improving balance, coordination, and flexibility.

Unlike running, which predominantly works the lower body, hula hooping places a strong emphasis on core engagement. The rotational movement strengthens the abdominals, obliques, hips, and lower back, while still benefiting the cardiovascular system. This unique blend of aerobic and muscle-toning effects makes hula hooping a low-impact alternative suitable for a variety of fitness levels. The playful nature of the activity also helps improve consistency and enjoyment, which are crucial for long-term heart health.

For home workouts, choose a weighted or adult-sized hoop for easier control and better results. Start with short intervals, gradually increasing duration as your skill and fitness improve. Online platforms like Hooplovers offer instructional videos and routines for beginners. Clear a spacious area indoors or use your backyard to practice safely and effectively.

32. Paddleboarding

Paddleboarding, especially stand-up paddleboarding (SUP), delivers a unique full-body workout that offers significant heart health benefits. Balancing on the board while paddling engages the core, legs, and upper body, all while elevating the heart rate for a sustained cardiovascular workout. According to the American Heart Association, paddleboarding can improve aerobic capacity, muscle endurance, and overall well-being, making it a versatile choice for heart health.

Compared to swimming, paddleboarding places greater emphasis on balance and core stability, while still delivering moderate to vigorous aerobic activity. Unlike running, SUP is low-impact, reducing strain on the joints and lowering the risk of overuse injuries. The tranquil environment of open water also contributes to reduced stress and enhanced mental wellness, which are important factors for cardiovascular health.

For safe paddleboarding, always wear a personal flotation device, check local weather and water conditions, and start out on calm, flat water. Beginners should take a lesson or watch instructional videos to learn proper paddling and balance techniques. Many local recreation centers and water sports clubs offer board rentals and lessons—search directories like SUP Connect to find options in your area. Hydrate well and use sun protection during your sessions.

33. Horseback Riding

Horseback riding provides unexpected cardiovascular benefits, as it is more physically demanding than many realize. While riding, the body works continuously to maintain balance, control the horse, and respond to its movements. This dynamic engagement elevates the heart rate, improves core strength, and enhances overall stamina. According to the British Horse Society, regular horseback riding can improve circulation, lower blood pressure, and contribute to a healthier cardiovascular system.

When compared to walking or jogging, horseback riding offers a moderate-intensity workout that incorporates aerobic and muscle-toning benefits simultaneously. While it may not reach the same sustained heart rate as vigorous jogging, riding often involves intervals of more intense effort, such as trotting or cantering, which can parallel the effects of interval training. The added balance, coordination, and postural control required for riding sets it apart from traditional walking workouts.

For beginners, start with lessons at a certified riding school or stable to learn proper technique, posture, and safety. Always wear a helmet and appropriate footwear with a heel. Many local equestrian centers or organizations, like the United States Equestrian Federation, offer beginner programs and resources. Start with slow-paced rides and gradually progress to more advanced gaits as confidence and fitness improve.

34. CrossFit Rowing

CrossFit rowing integrates the rowing machine (ergometer) into high-intensity, functional training routines, making it a staple for both cardiovascular and muscular conditioning. In a CrossFit setting, rowing is often paired with other exercises in circuit-style workouts, demanding bursts of power and sustained effort that rapidly elevate the heart rate. According to the CrossFit Journal, rowing as part of a varied routine can improve aerobic and anaerobic capacity, strengthen major muscle groups, and support heart health.

Compared to traditional rowing, which typically focuses on steady-state endurance, CrossFit rowing emphasizes intervals and sprints, challenging both the cardiovascular system and muscular explosiveness. When compared to running, rowing is lower-impact, making it gentler on the joints while providing a similar or even greater calorie burn, depending on workout intensity. The full-body motion of rowing also engages more muscles than running, offering comprehensive conditioning.

Safety is crucial in CrossFit rowing. Beginners should learn proper technique—initiating each stroke with the legs, then the core, and finally the arms—to avoid lower back strain. Coaches at CrossFit gyms can provide personalized feedback. Adjust resistance and pacing to your fitness level, and always warm up beforehand. Resources like Concept2’s technique videos are valuable for mastering safe form.

35. Soccer Tennis

Soccer tennis, also known as foot tennis or futnet, is a hybrid sport that blends elements of soccer and tennis, providing a unique aerobic challenge that boosts heart health. Played on a smaller court with a net, players use their feet, legs, chest, and head to volley a soccer ball over the net, requiring quick reflexes, agility, and continuous movement. According to UEFA, soccer tennis enhances cardiovascular endurance, coordination, and ball control, all while engaging major muscle groups.

When compared to traditional soccer, soccer tennis is less physically demanding in terms of field coverage but still maintains a high level of aerobic intensity due to frequent rallies and rapid changes in direction. The court size is smaller than tennis, but the agility, balance, and footwork required offer a cardiovascular challenge similar to singles tennis matches. The sport’s fast pace and competitive nature keep the heart rate elevated and provide a dynamic alternative to steady-state cardio workouts.

To start playing soccer tennis, all that’s needed is a soccer ball, a small court or open area, and a net (or improvised barrier). Many parks, schools, or recreation centers provide suitable spaces. Rules and variations can be found through resources like Futnet International Federation. It’s accessible for all ages and skill levels, making it a fun, social way to enhance cardiovascular fitness.

36. Skateboarding

Skateboarding is a dynamic activity that combines balance, coordination, and cardiovascular exercise, making it a unique way to support heart health. Pushing off, maintaining momentum, and executing tricks or navigating terrain all require sustained effort, which elevates the heart rate and engages muscles throughout the body. According to the Healthline, skateboarding can burn as many calories as moderate-intensity running, while improving agility, lower body strength, and core stability.

Unlike running, which offers steady-state cardiovascular exercise primarily through repetitive forward motion, skateboarding presents a varied workout with bursts of energy, turns, and constant balance adjustments. The need to propel the board and navigate obstacles recruits more stabilizing muscles and enhances proprioception. While running is higher impact—especially on the knees—skateboarding’s gliding motion is relatively low-impact, though falls are a risk for beginners.

For those new to skateboarding, prioritizing safety is essential. Wear a properly fitted helmet, wrist guards, elbow and knee pads, and sturdy shoes. Begin on smooth, flat surfaces and practice basic pushing and stopping before advancing to tricks or skate parks. Many local skate shops or organizations, such as The Skateboarding Society, offer beginner lessons and safe locations. Always stay aware of surroundings and progress at your own pace.

37. Frisbee (Ultimate)

Ultimate frisbee is a fast-paced team sport that combines sprinting, agility, and teamwork, offering an effective cardiovascular workout. Players alternate between bursts of intense running, quick directional changes, jumps, and periods of active recovery as they move the disc toward the opposing end zone. According to the Verywell Fit, ultimate frisbee rivals soccer and basketball in its ability to elevate the heart rate, improve aerobic endurance, and develop agility and coordination.

When compared to traditional running, ultimate frisbee offers more variety and interval-based cardio, as the sport demands constant acceleration, deceleration, and lateral movement. This start-stop nature mimics high-intensity interval training (HIIT), making it more effective for heart health and overall athleticism than steady-state running alone. The game also incorporates catching, throwing, and strategic play, adding mental engagement to the physical challenge.

One of ultimate frisbee’s standout features is its social aspect. The sport is played in teams, encouraging camaraderie, communication, and sportsmanship. Many universities, community centers, and parks offer recreational leagues or pick-up games. To find a local group or league, visit the USA Ultimate league locator. All skill levels are welcome, and participation fosters both heart health and lasting friendships.

38. Table Tennis

Table tennis, often referred to as ping pong, is a fast-paced sport that provides surprisingly effective cardiovascular benefits. The game’s quick rallies, rapid lateral movements, and requirement for sharp reflexes elevate the heart rate and keep players physically engaged throughout each match. According to the American Heart Association, regular table tennis play can improve cardiovascular function, coordination, and mental agility, making it a well-rounded activity for heart health.

When compared with traditional tennis, table tennis offers similar hand-eye coordination and reflex training, but with less overall physical intensity due to the smaller playing area. However, the sport’s rapid-fire nature and constant movement result in consistent bursts of aerobic activity, while placing less strain on the joints than tennis or running. Table tennis is also less intimidating for beginners and can be played indoors year-round, making it highly accessible for people of all ages and fitness levels.

To maximize heart health benefits, focus on continuous play and quick footwork. Use proper grip and stance for better control and injury prevention. Community centers, recreation halls, and clubs—such as those listed by USA Table Tennis—offer opportunities for both casual and competitive play. Playing with friends or joining a local league adds a social and motivational element to your exercise routine.

39. Rugby

Rugby is a physically demanding team sport characterized by high-intensity intervals of sprinting, tackling, and continuous play, providing an exceptional cardiovascular workout. The sport’s structure involves alternating between powerful sprints, rapid directional changes, and brief recovery periods, which elevates the heart rate and builds both aerobic and anaerobic endurance. According to the National Institutes of Health, rugby players benefit from improved heart health, increased VO2 max, and greater overall fitness due to the constant movement and physical contact inherent in the game.

Compared to soccer, rugby is more physically intense, requiring greater upper body strength and endurance for tackling and scrummaging, alongside the cardiovascular demands of running. While both sports emphasize teamwork and aerobic fitness, rugby’s frequent collisions and short, explosive efforts provide a different interval training effect than the longer, sustained running seen in soccer. In contrast to steady-state running, rugby’s unpredictable pace and full-body engagement challenge the heart and muscles in more diverse ways.

To get involved in rugby, look for local clubs, recreational leagues, or university teams. Many organizations, such as USA Rugby, provide club locators and resources for beginners. New players can often join teams at any skill level, and introductory clinics are widely available to teach the basics and ensure safety on the field.

40. Water Polo

Water polo stands out as one of the most demanding cardiovascular sports, combining continuous movement, sprint intervals, and the added challenge of water resistance. Players tread water (using the eggbeater kick) and swim rapidly back and forth across the pool, all while engaging in strategic passing, shooting, and defending. According to the USA Water Polo, the sport improves aerobic and anaerobic capacity, strengthens the heart, and builds muscular endurance in both the upper and lower body.

Compared to swimming, water polo adds a layer of complexity with the need for ball handling, constant awareness, and bursts of power during gameplay. While swimming laps is excellent for steady-state cardio, water polo’s stop-and-go action and dynamic team play provide a more varied, high-intensity workout. In contrast to running, water polo offers a low-impact, full-body exercise that is gentle on the joints yet extremely demanding on the cardiovascular system due to the resistance of the water.

To access water polo, check with community pools, aquatic centers, or local swim clubs. Many offer beginner clinics, youth leagues, and adult recreational teams. The USA Water Polo club locator can help you find programs nearby. No prior experience is necessary—most clubs welcome swimmers of all skill levels and provide equipment and coaching for newcomers.

41. Fencing

Fencing is a fast-paced sport that blends aerobic endurance with anaerobic power, offering a unique cardiovascular workout. Each bout consists of quick footwork, explosive lunges, and rapid directional changes, all of which keep the heart rate elevated and engage both slow-twitch and fast-twitch muscle fibers. Research from the National Institutes of Health highlights the combination of sustained movement and short, intense bursts in fencing, which supports heart health, agility, and overall fitness.

When compared with sprinting, fencing provides similar bursts of high-intensity effort but in a more strategic, stop-and-go format. Where running and sprinting focus on repetitive motion and straight-line speed, fencing demands lateral movement, precise timing, and mental focus. This dynamic blend of aerobic and anaerobic activity makes fencing effective for improving cardiovascular health, coordination, and reflexes, while also being less monotonous than steady-state running.

To get started, look for local fencing clubs or classes, which are often available at community centers, universities, or specialized studios. Many clubs welcome beginners and provide introductory lessons and equipment. The USA Fencing club finder can help you locate a facility in your area. Beginners should focus on learning basic footwork, safety rules, and the three primary weapon types: foil, epee, and sabre.

42. Handball

Handball is a high-energy team sport that delivers an exceptional cardiovascular workout through its fast-paced, continuous play. Players sprint, jump, pivot, and throw as they attempt to score goals, all of which keep the heart rate elevated and challenge aerobic and anaerobic endurance. According to the USA Team Handball, the sport combines elements of running, basketball, and soccer, making it a comprehensive and effective way to support heart health and overall fitness.

Compared to basketball, handball is typically even faster-paced, with more uninterrupted running and fewer stoppages in play. The game’s smaller court size and rapid transitions between offense and defense result in frequent sprints and dynamic movement, similar to interval training. Unlike steady-state running, handball’s diverse motions—quick direction changes, jumps, and throws—offer a full-body workout and prevent the monotony often associated with repetitive cardio routines.

To get involved in handball, look for local recreation leagues, school teams, or community sports programs. Many cities have clubs or offer beginner clinics for all ages. The USA Team Handball club locator can help you find opportunities to try the sport nearby. Participation promotes not only cardiovascular fitness, but also teamwork, coordination, and social engagement.

43. Squash

Squash is renowned for its intense cardiovascular demands, offering a fast-paced, full-body workout in a compact indoor setting. The sport involves rapid sprints, lunges, and quick turns as players chase the ball around a four-walled court, causing the heart rate to spike and remain elevated throughout the match. According to the Johns Hopkins Medicine, squash can improve aerobic capacity, agility, and overall heart health, ranking among the top sports for calorie burn and cardiovascular benefit.

When compared to tennis, squash is played on a smaller court with more frequent rallies and less downtime between points, resulting in a higher sustained intensity. Both sports offer excellent cardio conditioning, but squash’s relentless pace and confined space lead to more explosive movements and less time for recovery. In contrast to running, squash delivers similar aerobic benefits while engaging additional muscle groups through lateral movement, lunges, and upper-body action.

To play squash indoors, check local gyms, recreation centers, or squash clubs for court availability and beginner programs. Many facilities rent equipment and offer introductory lessons. The US Squash Club Finder can help you locate courts and leagues in your area. Playing with a partner or joining a league adds a social dimension and helps maintain consistency in your heart-healthy routine.

44. Orienteering

Orienteering is an adventurous outdoor sport that fuses cardiovascular exercise with navigation skills. Participants use a map and compass to locate checkpoints spread across varied terrain, such as forests, parks, or urban areas, often while running or briskly walking between points. This combination of physical exertion and mental challenge keeps the heart rate elevated and the mind engaged. According to the Runner’s World, orienteering can boost aerobic fitness, sharpen problem-solving abilities, and promote stress reduction through time spent in nature.

Unlike straightforward running, orienteering demands frequent stops, starts, and changes in direction as participants navigate unfamiliar routes. The uneven terrain and need for quick decision-making add variety and intensity, working different muscle groups and enhancing agility and balance. The unpredictable course and focus on map reading set orienteering apart from traditional running, making it ideal for those seeking a dynamic, heart-healthy activity that also stimulates the brain.

To get started, look for local orienteering clubs or public events, many of which are beginner-friendly and provide rental equipment and instruction. Resources like Orienteering USA offer event calendars, club directories, and guidance for newcomers. The sport welcomes all ages and fitness levels, and participating in organized events is a great way to experience community and adventure while improving cardiovascular health.

45. Parkour

Parkour is an exhilarating discipline that involves moving fluidly through urban or natural environments by running, jumping, climbing, and vaulting over obstacles. This dynamic activity delivers an intense cardiovascular workout, as practitioners (traceurs) perform explosive movements in rapid succession, keeping the heart rate elevated and engaging a wide range of muscle groups. According to the Healthline, parkour improves aerobic and anaerobic capacity, coordination, and agility, making it a comprehensive exercise for heart health and functional fitness.

Compared to interval running, parkour offers similar heart-pumping benefits but with a far greater emphasis on total body strength, agility, and creativity. While interval running alternates high-intensity sprints with recovery, parkour incorporates a diverse range of explosive actions—such as leaps, rolls, and climbs—each requiring rapid bursts of energy. The unpredictable and ever-changing course of parkour sessions prevents monotony and challenges both the cardiovascular system and mental focus.

Safety is paramount when practicing parkour. Beginners should start with professional instruction at a certified gym or parkour academy, focusing on fundamental techniques and strength building. Always warm up thoroughly, progress gradually, and use safe, low-risk environments to practice new skills. Organizations like USA Parkour offer guidance, local class listings, and resources to help new traceurs start safely and confidently.

46. Hiking with a Weighted Pack

Hiking with a weighted pack, often referred to as rucking, elevates the cardiovascular and muscular demands of traditional hiking. Carrying additional weight increases heart rate, boosts calorie burn, and strengthens the legs, core, and upper body as the body works harder to maintain balance and stability on varied terrain. According to Healthline, rucking can improve aerobic capacity, support bone health, and further reduce the risk of cardiovascular disease compared to unweighted hiking.

Compared to regular hiking, adding a weighted pack transforms the activity into a more intense workout, similar to the effects of interval training or hill running. The added resistance challenges both cardiovascular and muscular endurance, making it an efficient way to enhance heart health and overall fitness. Unlike running, rucking is lower-impact on the joints but still provides a robust aerobic workout, making it suitable for those seeking joint-friendly alternatives to high-impact cardio.

For safety, start with a light pack (10-20% of your body weight) and gradually increase the load as your strength and stamina improve. Distribute weight evenly in a well-fitted backpack with supportive straps. Stick to familiar trails, maintain proper posture, and use sturdy footwear to prevent injury. Local hiking groups and resources like GORUCK offer tips, events, and gear recommendations for beginners.

47. Synchronized Swimming

Synchronized swimming, also known as artistic swimming, is a demanding aquatic sport that combines cardiovascular exercise with advanced coordination, flexibility, and teamwork. Athletes perform choreographed routines to music while constantly treading water, executing lifts, and holding breath underwater—all of which require sustained aerobic effort. According to the USA Artistic Swimming, the sport delivers significant heart health benefits, enhancing lung capacity, muscular endurance, and overall cardiovascular fitness.

Compared to solo lap swimming, synchronized swimming imposes an extra layer of physical and mental challenge. While both activities provide excellent aerobic workouts, synchronized swimmers must also synchronize movements with teammates, maintain precise timing, and remember complex routines, which boosts cognitive function alongside heart health. In contrast to running, synchronized swimming is low-impact, sparing the joints while offering a full-body workout that builds strength, stamina, and agility.

For beginners, many community pools and aquatic centers offer introductory synchronized swimming classes for all ages. These classes teach basic skills such as sculling, breath control, and simple routines. The USA Artistic Swimming club locator can help you find local programs. Proper swimwear and a nose clip are usually recommended for comfort and performance. Participants benefit not only from improved heart health, but also from the camaraderie and creativity of this unique team sport.

48. Rowing in Teams

Rowing in teams, such as in crew boats or dragon boats, is an outstanding aerobic exercise that combines the power of synchronized movement with significant cardiovascular benefits. Each rower must coordinate with teammates to maintain rhythm and efficiency, resulting in a full-body workout that elevates heart rate, strengthens major muscle groups, and improves endurance. According to the British Rowing Association, team rowing not only enhances aerobic capacity and cardiovascular health but also fosters a strong sense of teamwork and motivation.

Compared to solo rowing, team rowing introduces a unique social dynamic that encourages accountability and camaraderie. The need for precise synchronization and communication adds a mental and cooperative challenge, while still delivering the same heart-pumping benefits as rowing alone. Unlike running, team rowing is low-impact and joint-friendly, making it suitable for a wider range of ages and fitness levels. The continuous motion and resistance of water ensure a vigorous aerobic workout that is both challenging and rewarding.

To get started, look for local rowing clubs or community boating organizations. Many offer beginner lessons, “learn to row” programs, and group events. Resources like row2k Club Directory can help you find a club nearby. Most clubs provide equipment and coaching, making it easy for newcomers to experience the health and social benefits of team rowing.

49. Interval Walking (Speed Play)

Interval walking, often referred to as “speed play” or fartlek training, involves alternating between periods of brisk walking and slower recovery paces. This approach elevates the heart rate more effectively than steady-paced walking, resulting in greater cardiovascular benefits, improved endurance, and enhanced calorie burn. According to research from the National Institutes of Health, interval walking can significantly improve aerobic capacity and heart health, especially for those seeking a low-impact alternative to more strenuous exercise.

Compared to interval running, interval walking is gentler on the joints and suitable for a broader range of ages and fitness levels. While interval running achieves higher overall intensity, interval walking still effectively trains the heart and lungs, making it ideal for beginners, older adults, or those recovering from injury. The varied speeds also make workouts more engaging and less monotonous than traditional steady-state cardio.

To incorporate interval walking, try alternating 1-2 minutes of brisk walking with 1-2 minutes of slower, relaxed walking. You can use landmarks, such as lampposts or blocks, or set a timer for each segment. Parks, tracks, or neighborhood routes are all suitable locations. For more ideas and guided routines, visit SELF’s interval walking guide. Remember to warm up and cool down for optimal safety and results.

50. Dance Fitness (Cardio Classes)

Group dance fitness classes, such as cardio dance, Zumba, and hip-hop aerobics, offer an energetic and enjoyable way to enhance heart health while having fun. These classes combine fast-paced music with choreographed routines, providing a vigorous aerobic workout that elevates the heart rate, improves coordination, and burns significant calories. According to the American Council on Exercise, participants in dance fitness classes experience improved cardiovascular endurance and reduced risk factors for heart disease when practiced regularly.

Unlike solo running, which can sometimes feel repetitive and isolating, dance fitness classes foster a lively group environment that promotes social interaction and motivation. The variety of movements and musical styles helps keep participants engaged, while the group dynamic encourages consistency and effort. The classes also typically involve both upper and lower body movements, providing a full-body cardiovascular workout that is adaptable to different fitness levels.

Dance fitness options are available for all ages, from kids’ hip-hop and family Zumba to seniors’ low-impact dance aerobics. Many community centers, gyms, and dance studios offer group classes, while virtual options are available through platforms like DanceBody. Beginners are always welcome—just wear comfortable clothing, bring water, and get ready to move for heart health and happiness.

Conclusion

Prioritizing heart health is more urgent than ever, given the prevalence of cardiovascular disease globally. Embracing a variety of enjoyable and accessible activities—from walking and swimming to dance fitness and team sports—can significantly boost cardiovascular fitness and overall well-being. Regularly mixing up your routine not only makes exercise more engaging but also supports comprehensive heart health. Early screening and ongoing check-ups are vital for detecting risk factors before they become serious. For personalized advice, consult your healthcare provider and explore resources from the American Heart Association. Start small, stay consistent, and invite friends or family to join you on your journey to a stronger, healthier heart.

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