Best ways to achieve your cardio workout goals in the city

Looking to boost your cardiovascular health in the big city, but unsure of the possibilities on offer? There are so many ways to keep fit in addition to the standard gym visits.

5 minute read

Our cardiovascular system – that is our heart and blood circulation system - is vital to our health. It can help prevent obesity, type 2 diabetes and cardiovascular disease.

Cardiovascular exercise can help reduce your risk of cardiovascular and heart disease, but it can become a bore. Especially for those of us living in the bustling streets of London, for example. However, it doesn’t have to mean endless hours on the treadmill.

So, how can we get our cardio fix without feeling like we are stuck on a hamster wheel? Sports are the key, and what’s even better is you can sync them up with your busy city lifestyle. Let’s take London as our case study here - there really are many beneficial activities out there on the London fitness scene. So, let’s find out what London has to offer!

Why is cardiovascular exercise important?

Cardiovascular exercise is important for health, and it helps to strengthen the tissues around your heart and lungs and improve blood circulation. The blood carries oxygen around the body to all vital organs, so it is crucial to the whole body.

Having a healthy cardiovascular system can reduce your risk of heart disease and blood vessel conditions. It can also help you in your daily activities such as climbing a flight of stairs or carrying shopping bags with less effort or getting out of breath.

Cardiovascular fitness also helps you to manage your weight and improves your general health. It can also improve your mood by reducing anxiety and improving your quality of sleep and cognitive functions. As we get older, cardiovascular exercise becomes more important to keep us active and stay fit.

So, let’s dive into the best cardio options for those living in a busy, bustling city environment.

Street running

Gyms have their place when it comes to health and exercise. However, for some of us, it can feel quite monotonous and boring which makes exercise a challenge.

Research shows running can help to reduce the risk of death from cardiovascular disease. There are alternatives which will let you break free from the treadmill. If you enjoy running, try getting off the treadmill when the weather allows it, and try exercising outside to spice things up a bit. The sunshine will brighten your mood. It can be invigorating to workout outdoors amongst nature and fresh air, compared to the same four walls you see every day.

In London specifically, Hyde Park runners is a newly formed running group which meet up in the iconic Hyde Park, perfect for summer. London is a great city with world-famous landmarks to experience, running outside will be more dynamic and interesting.

Cycling to work

If running isn’t your thing, another way to add excitement into your cardio routine is by cycling. Cycling to work has been scientifically proven to increase aerobic fitness. A great way to commute to work if you live within cycling distance, it will save you from getting crammed into a busy tube. You’ll be able to see the city streets and get your heart pumping.

As a bonus, you’ll also be helping the environment as you use green transport. Many London streets now have cycle lanes so you can beat the traffic, and there are many paths for you to explore.

Parkour

If you are craving something a bit more adrenaline-fueled for that cardio hit... Fear not, thrill-seekers, because London offers plenty of heart-pounding activities guaranteed to get your blood pumping. One example is parkour - the art of navigating urban obstacles with speed and precision.

Channel your inner daredevil as you leap, vault, and climb your way through the city's concrete jungle. Not only does parkour provide an intense cardiovascular workout, but it also challenges your agility, strength, and mental focus.

Boot camp classes

If you prefer to keep your feet firmly on the ground, there are many other options of high-energy sports to choose from. If you want cardio with a twist, outdoor boot camp classes may appeal to you. These are held in parks across the city and are also a great way to make new friends and get motivated together.

It's a bit like a gym class but outdoors, with lower costs. These group fitness sessions combine interval training and strength exercises to give you all of the benefits. Plus, you'll have the added bonus of soaking up some Vitamin D while you sweat it out in the great outdoors.

Dance classes

If you struggle with coordination, why not sign up for a dance class? Here are many styles to choose from, from Hip-Hop, Contemporary, and Salsa to Zuma and they cater for all different levels. A great way to get your heart rate up whilst having fun. For many, dance is a great alternative to the gym, as there is music to help you get lost in your movements and it’s a lot of fun.

London has a variety of dance studios scattered across the city, but many gyms also offer dance classes. Low-impact dance has also been proven to be an effective aerobic exercise. So, if you already have a gym membership, why not try it out?

Exercise on the River Thames

The River Thames is one of London’s most iconic landmarks. Why not use that to your advantage and add an interesting exercise to your routine?

There are plenty of choices. You can kayak, paddleboard or even swim if you are brave enough! You can enjoy both a full body workout and stunning city views through various aquatic adventures on the River Thames. Enjoy that incredible view of the city that you live or work in.

Climbing

Indoor climbing is another excellent thrilling way to get a cardio workout in. It will increase your heart rate and lactic acid in your muscles. There are many indoor climbing walls across London such as in Millwall and Hayes & Harlington. They run classes for all ages and levels, as well as offering unsupervised sessions for more experienced climbers.

It’s a full-body workout, and doing other cardiovascular exercises such as running can also improve your climbing. It will also help your recovery time in between climbs.