The latest fitness trend to take over the internet aims to mellow down the intensity of your daily sweat session. It’s known as cozy cardio, a term that might sound surprising to people who think of aerobic exercise as being all about heart-pounding runs or intense spin classes. Instead, cozy cardio makes aerobic activity feel comfortable, peaceful, and—well, cozy.
If you’re somebody who consistently pushes yourself to the brink, even on days when you should be resting, cozy cardio could be a helpful way to discover that exercise isn’t an all-or-nothing endeavor.
The benefits (or drawbacks) or cozy cardio really come down to a person’s current level of fitness. If you already have a high level of cardiovascular fitness and you’re conditioned to doing (and enjoying) vigorous exercise, then cozy cardio might not offer a lot for you. But if you’re a couch potato, then getting up and moving—even in a gentle way—is a good start. And if you’re somebody who consistently pushes yourself to the brink, even on days when you should be resting, cozy cardio could be a helpful way to discover that exercise isn’t an all-or-nothing endeavor.
The trend started with a TikToker named Hope Zuckerbrow, whose series of viral videos documented her approach to improving her relationship with physical activity. In each video, she prepares a protein drink for herself, dims the lights, sets out scented candles, and puts on a favorite TV show while she walks on the treadmill.
The idea gained momentum with many people who previously hated the idea of a cardio workout. Instead of running or cycling, they saw this as a way of fulfilling their cardio needs while doing something low intensity at home.
The big question though: Is this effective?
It depends on your goals and how cozy your cardio session actually is. Most people need about 150 minutes of moderate aerobic activity per week or 75 minutes of vigorous activity per week. If your aerobic activity is enough to raise your heart rate and break a sweat, then that counts as moderate aerobic activity—and doing that for 30 minutes per day five times a week, for example, is enough to help you maintain good heart health, boost your immune system, reduce stress, improve sleep, and stave off excess weight. (It’s worth noting, however, that if you have specific fitness goals, the minimum amount of moderate activity likely won’t be enough.)
Somebody who is already aerobically fit would be taking a step backward if they relied on cozy cardio as a workout every day. But they could consider it a good rest day activity, so they can enjoy some form of movement even when they are letting their body recover from an intense workout the day before. People who would otherwise be sedentary, or who are intimidated by the idea of cardio, will likely find cozy cardio a low-stakes, approachable option that sets them up for more ambitious fitness pursuits in the future.
The bottom line: Fitness isn’t a one-size-fits-all pursuit, and any movement is better than no movement. That might make cozy cardio a good option for you.
