February is American Heart Month, and an important component of heart health is cardio fitness. Cardio fitness refers to how well your heart, lungs, muscles, and blood vessels work together to fuel your body with oxygen and energy during physical activity. When your heart and lungs are in good shape, they can handle everyday activities like climbing stairs, carrying groceries, or just being active without making you feel exhausted.

Low cardio fitness, however, can make even simple movements feel challenging and may indicate that your body isn’t using oxygen efficiently. Your body struggles to efficiently circulate oxygen-rich blood to your muscles and organs, making everyday tasks more tiring and reducing your overall energy levels. Poor cardio fitness can also increase the risk of heart disease, stroke, and diabetes.

Signs of Low Cardio Fitness

Low cardio fitness is often noticeable when you experience shortness of breath, fatigue, or rapid heart rate during activities that once felt easy, like climbing stairs or walking. You might also feel more sluggish or have trouble maintaining physical activities over extended periods.

How to Improve Your Cardio Fitness

1. Start Small: Don’t feel pressured to jump into intense workouts, especially if you’re new to exercise or have been inactive for a while. Begin with small, manageable activities like walking, cycling, or swimming. Gradually increase the duration and intensity as your body adapts. Begin with activities that fit easily into your routine, like walking for 10-15 minutes a day. As your endurance improves, gradually increase your time, speed, and/or your intensity.
2. Incorporate Daily Movement: You don’t need a gym membership to get started. Look for opportunities to stay active throughout your day. Take the stairs instead of the elevator, go for short walks after meals, and stretch and move during TV breaks. These small actions can make a big difference over time.
3. Set Achievable Goals: Setting realistic goals keeps you motivated and gives you a sense of accomplishment. Begin with small steps, like a 10-minute walk each day, and gradually increase your activity level. Work toward a goal of 150 minutes of intensity exercise per week by incorporating activities like walking, cycling, or swimming. If that feels like too much at once, break it into shorter daily sessions. Tracking your progress—whether through an app or a simple journal—can help keep you on track and make the process more rewarding.
4. Find Activities You Enjoy: The more fun your workouts are, the more likely you are to stick with them. Try different exercises like dancing, hiking, or cycling to find what feels best for you.
5. Stay Consistent: Cardio fitness improves with regularity, so it’s important to stay consistent. Make exercise part of your routine, and remember that gradual progress is key.

Low cardio fitness is a sign that your body needs more movement, but it’s never too late to improve. Make gradual changes, stay consistent, and focus on realistic goals to improve your heart and lung health. You'll also boost your energy and enhance your overall well-being. Discuss any concerns you have with your healthcare provider and if you’re experiencing any discomfort as you start your cardio fitness program, remember that if you are enrolled in the Transocean Medical Plan through UHC, the Hinge Health virtual exercise therapy program is available to support your joint, muscle, and back health.

Start on your journey to a healthier cardio fitness level – and heart – today. Your future self will thank you!

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