7 Effective Cardio Exercises for People Who Hate Running

 

No need to run to get your heart pumping. Here are some fun exercises to do instead.

Running is a great form of cardiovascular exercise. It strengthens your heart, boosts endurance and improves overall health. But if you’re not a fan of running, there are plenty of fun and effective ways to get your heart pumping without hitting the pavement.

Here are 7 popular ways to get in a recommended 150 minutes or more of moderate cardio exercise each week:

1. Dancing – Whether hip-hop, salsa or ballroom, moving to music gets your heart rate up and burns calories. Plus, it's so enjoyable that it doesn’t feel like exercise! Dancing also enhances coordination, balance and flexibility. You can take a dance class, follow along with online workouts or just turn up your favorite tunes and dance around your living room.
2. Swimming – One of the best full-body workouts you can do, swimming is also easy on your joints. The resistance of the water tones muscles, while steady movement increases heart and lung function. Whether you're doing laps, water aerobics or treading water, you’re getting an excellent cardiovascular workout.
3. Cycling – Hopping on a bike is a great way to work your heart and legs at the same time. Cycling strengthens your lower body, improves endurance and is easy on the joints. If you love nature, outdoor biking is a great way to explore new trails. If you prefer to stay indoors, a stationary bike allows you to control intensity and resistance for a customized workout.
4. Jump Rope – This activity isn’t just for kids. It’s one of the most effective cardio workouts you can do. Just a few minutes of jumping gets your heart pumping and works multiple muscle groups, including your legs, core and arms. Try mixing up your routine with different jump styles, like single-leg jumps or crisscrosses, to keep it exciting.
5. Rowing – Using a rowing machine is low-impact, making it a great option for those with joint pain, and helps improve cardiovascular fitness, builds endurance and strengthens muscles. If you have access to a lake or river, outdoor rowing or kayaking can be an adventurous way to get similar benefits while enjoying nature.
6. High-Intensity Interval Training (HIIT) – This type of training, involving short bursts of intense exercise followed by brief rest periods, is highly effective for burning calories, improving heart health and building endurance. Exercises like burpees, jumping jacks and mountain climbers can be done in quick sessions and can be tailored to your fitness level. You can also do it anywhere—no gym required.
7. Hiking – Whether you go for a short nature walk or a challenging mountain hike, this activity offers physical and mental health benefits. Walking on trails with varying elevations challenges your heart, lungs and muscles. It also helps reduce stress, boosts mental clarity and improves balance.

The key to staying in shape is finding exercises you enjoy doing so that being active feels like a reward rather than a chore. Try different workouts—you might be surprised at how much fun cardio can be!

Copyright 2025 © Baldwin Publishing, Inc.  Health eCooks® Heart Healthy Recipes® is a registered trademark of Baldwin Publishing, Inc. Any duplication or distribution of the information contained herein without the express approval of Baldwin Publishing, Inc. is strictly prohibited.

Date Last Reviewed: February 13, 2025

Editorial Review: Andrea Cohen, Editorial Director, Baldwin Publishing, Inc. Contact Editor

Medical Review: Andrew Overman, DPT, MS, COMT, CSCS

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7 Daily Habits That Help Reduce Stress

 

Here are some easy ways to keep stress in check so you stay happier and healthier.

Stress is a normal part of life, but too much of it can take a serious toll on your health. When stress builds up, it can leave you feeling overwhelmed, anxious or exhausted. Over time, it contributes to physical health problems like high blood pressure, heart disease and a weakened immune system. Stress can also affect your mental well-being, making it harder to focus, sleep or enjoy daily activities.

The good news is that small daily habits can help keep stress in check. Here are 7 simple ways to ease stress:

1. Get moving. Physical activity releases endorphins, chemicals in the brain that help boost your mood and lower stress levels. Activities like walking, jogging, biking or dancing can serve as a healthy outlet for tension. You don’t need to spend hours at the gym. Just 30 minutes of movement a day can make a difference. Even stretching or a quick walk around the block helps when you're feeling overwhelmed.
2. Eat healthy foods. A diet full of processed foods, sugary snacks and caffeine leaves you feeling sluggish and irritable. On the other hand, eating whole, nutrient-rich foods helps balance your mood and energy levels. Focus on meals with lean proteins, whole grains and plenty of fruits and vegetables. Drinking enough water is also important. Dehydration can add to feelings of stress and fatigue.
3. Set boundaries. Learning to say no when you're overwhelmed is an important part of stress management. Prioritize what’s truly important and don’t be afraid to set limits on work, social commitments or obligations that drain your energy. Taking time for yourself isn’t selfish—it’s necessary for maintaining balance in your life.
4. Practice deep breathing. This calming practice can help you relax almost instantly by lowering your heart rate, reducing muscle tension and making you feel more in control of your emotions. Find a quiet place, sit comfortably and take a slow, deep breath in through your nose. Hold it for a few seconds, then exhale slowly through your mouth. Repeat this for a few minutes.
5. Laugh more. Laughter releases feel-good hormones and reduces the level of stress hormones in your body. Watching a funny movie, reading a humorous book or sharing jokes with friends can lift your mood. Even if you don’t feel like laughing, sometimes faking a chuckle can turn into the real thing and brighten your day.
6. Connect with others. Humans are social beings and spending time with others can help relieve stress. Whether it's a deep conversation with a close friend, a family game night or simply texting someone who makes you smile, social connection is essential for emotional health.
7. Get enough sleep. Your body needs time to recharge and when you’re running on too little rest, your mood, focus and energy suffer. To improve sleep quality, establish a bedtime routine. Turn off screens, dim the lights and do something relaxing, like reading or stretching, before bed. Prioritizing sleep can make a noticeable difference in how you handle daily stressors.

By adopting these habits, you can take small but meaningful steps toward reducing stress and improving your mental and physical health.

Copyright 2025 © Baldwin Publishing, Inc.  Health eCooks® Heart Healthy Recipes® is a registered trademark of Baldwin Publishing, Inc. Any duplication or distribution of the information contained herein without the express approval of Baldwin Publishing, Inc. is strictly prohibited.

Date Last Reviewed: February 18, 2025

Editorial Review: Andrea Cohen, Editorial Director, Baldwin Publishing, Inc. Contact Editor

Medical Review: Perry Pitkow, MD

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Do Low-Carb Diets Reduce Diabetes Risk?

 

Eating fewer carbs may lower blood sugar, but pay attention to the types of food you’re eating.

Diabetes is a disease that makes it hard for your body to effectively manage blood sugar levels. Many people wonder if cutting back on carbohydrates, which can raise blood sugar, helps lower the risk of developing this chronic condition.

Carbohydrates, or "carbs," are found in natural foods like fruit, vegetables, rice and potatoes. They’re also found in processed and prepared foods containing sugar or flour like bread, cookies, candy and pretzels. Low-carb diets focus on eating fewer high-carbohydrate foods while getting a bigger percentage of daily calories from protein and fat.

Studies suggest that diets lower in carbs may help reduce the risk of type 2 diabetes, mainly because they help promote weight loss. Carrying extra weight is one of the biggest risk factors for developing diabetes, so losing weight can make a big difference in your risk. Cutting back on carbs may also help keep blood sugar levels more stable, another key factor in diabetes prevention.

However, some research suggests that not all low-carb diets are equally beneficial. A recent study published in the journal Circulation and presented at an American Heart Association’s Scientific Sessions conference found that low-carb diets high in animal-based foods, such as red meat and butter, may actually increase diabetes risk. In contrast, low-carb diets that emphasize plant-based foods, such as nuts, seeds, lentils and whole grains, may help lower risk. This highlights the importance of food quality, not just carbohydrate quantity, when it comes to diabetes prevention.

Instead of focusing primarily on reducing carbs to lower diabetes risk, it may be more beneficial to think about the types of carbohydrates you eat. Whole grains like brown rice, oatmeal and whole wheat bread provide fiber and nutrients that support overall health. Fruits and vegetables are also great choices because they contain vitamins and minerals the body needs. On the other hand, sugary foods like candy, cookies and sodas can cause blood sugar spikes and should be limited.

When it comes to increasing the amount of protein and fat in your diet while limiting carbohydrates, it’s also important to think about the foods you eat. Opt for lean protein, such as skinless poultry, fish, eggs and lean cuts of beef and pork. Instead of consuming a lot of animal-based fats, such as from butter and cheese, eat more plant-based fats, like avocado and olive oil. Making these swaps may help reduce diabetes risk.

Low-carb diets can be effective in lowering your chance of developing diabetes, but they need to be well-balanced. Simply cutting carbs without considering the types of foods you’re eating may not provide the health benefits you’re looking for. A diet rich in plant-based foods, healthy fats and lean protein can be a smarter way to lower diabetes risk while maintaining overall health. Before making big changes to your diet, it's always a good idea to talk to a healthcare professional or registered dietitian to determine what’s best for you.

Copyright 2025 © Baldwin Publishing, Inc.  Health eCooks® Heart Healthy Recipes® is a registered trademark of Baldwin Publishing, Inc. Any duplication or distribution of the information contained herein without the express approval of Baldwin Publishing, Inc. is strictly prohibited.

Date Last Reviewed: February 12, 2025

Editorial Review: Andrea Cohen, Editorial Director, Baldwin Publishing, Inc. Contact Editor

Medical Review: Jane Schwartz, RDN, CLT

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The 9 Best Ways to Prevent Cancer

 

These tips help you stay healthier, so you’re more likely to lead a cancer-free life.

With so many types of cancer and so much advice available on how to prevent each type, it can all be a bit confusing. But although the abundance of cancer prevention information can be overwhelming – and sometimes contradictory – there’s one way you can’t go wrong when it comes to cancer prevention: follow a healthy lifestyle.

Practicing healthy habits lowers your risk of most cancers. These same habits make it less likely you’ll develop heart disease, diabetes and other chronic health conditions. Although there’s no way to know for sure if these habits are the key to cancer prevention, you’ll be doing your body a world of good by embracing a healthier lifestyle. So although these tips may not seem like an evolutionary breakthrough to living a cancer-free life, they may help and certainly won’t hurt your chances of being as healthy as you can be.

Here are 9 healthy lifestyle habits that up your chances of preventing cancer:

1. Eat healthy foods – If you mostly follow a healthy eating plan based on low-fat, low-sodium and low-carb guidelines (meaning low in added sugar and white flour), you’ll be ahead of the game on all cancer prevention fronts. Fill your plate with vegetables, fruits, whole grains and other plant-based foods such as beans, nuts and seeds. Eat enough lean protein, healthy fat and complex carbohydrates. Limit ultra-processed foods, fried foods and foods high in saturated fat, added sugars and empty calories.
2. Exercise regularly – Being physically active is good for your health in many ways and helps you maintain a healthier weight. This helps protect you from various types of cancer, as well as heart disease and other serious health issues. Aim to get at least 150 minutes of moderate aerobic activity each week along with some strength training exercises.
3. Limit alcohol consumption – Although the amount of alcohol you drink may not affect all types of cancer, it does raise the risk of some common types such as cancer of the lung, colon, liver and breast. The more you drink, the higher your risk, so drink in moderation, if at all.
4. Maintain a healthy weight – By following the first three tips in this list you’re more likely to be at a healthy weight. All of these actions combined help minimize your risk of many types of cancer.
5. Don’t smoke – This seems like a no-brainer but still needs to be said. Smoking raises your risk of lung cancer, as well as several other types of cancer. Being around second-hand smoke may also raise cancer risk, as does chewing tobacco and vaping.
6. Be sun-smart – Skin cancer is the most common type of cancer and is one of the easiest to prevent. Get in the habit of using a broad-spectrum sunscreen with SPF 30 or higher daily, even if it’s cold or cloudy outside. Limit time in the sun during the middle of the day. Also, don’t use tanning beds or sun lamps.
7. Get vaccinated – Some cancers may develop from viral infections, such as HPV, HIV or hepatitis. There are vaccinations against some of these viruses, such as HPV and hepatitis B.
8. Get routine check-ups and screenings – The best way to treat cancer is to find it early so stay up-to-date on preventative appointments and recommended screenings, such as mammograms, colonoscopies and other tests.
9. Pay attention to your body – You know your body best so if something doesn’t look or feel right, trust your gut and get it checked out by a medical professional.

Copyright 2024-2025 © Baldwin Publishing, Inc.  Health eCooks® Heart Healthy Recipes® is a registered trademark of Baldwin Publishing, Inc. Any duplication or distribution of the information contained herein without the express approval of Baldwin Publishing, Inc. is strictly prohibited.

Date Last Reviewed: December 19, 2024

Editorial Review: Andrea Cohen, Editorial Director, Baldwin Publishing, Inc. Contact Editor

Medical Review: Perry Pitkow, MD

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Be Kind: It Can Make You Healthier Random Acts of Kindness Day

 

Acts of kindness can make everyone happier and healthier – and it costs you nothing!

If you were like most kids, you were probably encouraged to be kind to others from a very young age. Acts of kindness were rewarded with praise by parents, teachers and other adults. While that warm fuzzy feeling was nice as a kid, what you may not have realized all those years ago was that you were improving your own physical and mental health with each small act of kindness.

There are plenty of good reasons to be kind. For one, our society and planet can use all the kindness it can get, especially these days. But if you need a little push to make kindness a regular part of your day, think about all of the benefits it provides to you, the do-gooder. While that may not be the most selfless reason to be nice and helpful to others, it is still a win-win in the end. The recipient of your kindness benefits from your actions and you get a boost to your well-being, too!

Here are 5 ways kindness promotes a healthier you:

1. It improves your mental health. It’s hard to be in a bad mood when you do something kind and see how your actions affect others. Being kind is a great mood booster, increasing levels of serotonin and dopamine which make you feel good. When you’re kind to others, it also increases your self-worth and can improve your self-esteem.
2. It strengthens your social connections. Feeling lonely or finding it hard to connect with people? You’ll likely find that when you’re kind to others, it’s easier to connect with them and improves relationships. This decreases feelings of loneliness and isolation, which is not only good for your mental health, but also your physical health.
3. It lowers stress levels. Being kind to others may lower your cortisol levels. Chronically high levels of this stress hormone can negatively affect your health. Not only will you likely feel less uptight after being kind, but less stress may also reduce your blood pressure.
4. It reduces the perception of pain. Acts of kindness can lead to the release of endorphins, the body’s natural painkiller. Even though the physical sensation of pain may not go away simply by doing a good deed, you may not be bothered as much by your aches and pains.
5. It may extend your life. It sounds crazy to think that just being kind can help you live longer, but it may be true. One study showed that older adults who volunteer for two or more organizations are 44% less likely to die early than people who don’t volunteer. The exact cause of this connection is not fully understood, but volunteering may be a way to simultaneously enhance your health and well-being while improving the health of society.

Need more reasons to be kind? There’s no downside to giving of yourself. And if you’re thinking about how to fit more kindness into your life, remember to not only be kind to others but to also treat yourself with empathy, respect and grace.

Copyright 2024-2025 © Baldwin Publishing, Inc.  Health eCooks® Heart Healthy Recipes® is a registered trademark of Baldwin Publishing, Inc. Any duplication or distribution of the information contained herein without the express approval of Baldwin Publishing, Inc. is strictly prohibited.

Date Last Reviewed: December 19, 2024

Editorial Review: Andrea Cohen, Editorial Director, Baldwin Publishing, Inc. Contact Editor

Medical Review: Perry Pitkow, MD

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No information provided by Baldwin Publishing, Inc. in any article is a substitute for medical advice or treatment for any medical condition. Baldwin Publishing, Inc. strongly suggests that you use this information in consultation with your doctor or other health professional. Use or viewing of any Baldwin Publishing, Inc. article signifies your understanding and agreement to the disclaimer and acceptance of these terms of use.

 

What Is Heart Failure – and How Do You Know If You Have It?

 

Heart failure affects the heart’s ability to pump enough blood, but you may not have symptoms.

If you’ve been diagnosed with heart failure, it can be scary because it sounds like your heart is no longer working. But heart failure doesn’t mean your heart is not working – it just means it’s not working as well as it should. Although it is a serious condition and has no cure, many people with heart failure lead full lives, as long as the condition is managed properly.

What is heart failure?

Heart failure is a condition in which the heart muscle can’t pump well enough to keep up with the body’s demands for oxygen-rich blood. When this happens, a person may experience fatigue, breathing problems and difficulty performing everyday activities.

Is it easy to know if you have heart failure?

In early stages of heart failure, your heart, blood vessels and kidneys try to compensate for the heart’s inability to keep up with the body’s demand for blood and oxygen. The heart may respond by enlarging or pumping faster to increase blood output. The blood vessels may narrow and/or the kidneys may retain more water and salt to keep blood pressure up, which allows the heart to pump stronger. These changes may help for a little while until heart failure worsens.

Because the body has ways to initially compensate for the heart’s diminished capacity to pump enough blood, the best way to know if you have heart failure is to see a doctor. The earlier you find out you have this condition and start treatment, the more likely you can delay the progression of the disease.

What are the signs of heart failure?

The most common signs of this chronic condition include fatigue and shortness of breath. You may also experience these symptoms:

• Persistent coughing or wheezing
• Swelling in feet, ankles, legs, fingers and abdomen
• Heart palpitations (fast heart rate or throbbing)
• Difficulty performing everyday activities due to fatigue and breathing problems
• Sudden and unexplained weight changes
• Digestive problems, such as feeling full, nauseous or not having an appetite
• Memory loss, disorientation or impaired thinking

Symptoms may not be noticeable in the early stages of heart failure because your heart and body try to make up for the heart’s failing ability to pump enough blood. Therefore, you may not notice some or all of these symptoms until the condition gets worse.

When should I see a doctor about heart failure?

If you have any possible symptoms of heart failure or suspect you may have the condition even if you don’t have symptoms, see a doctor. Regular check-ups are also a good way to detect heart failure even when symptoms are not yet noticeable.

How is heart failure diagnosed?

If your doctor suspects you might have heart failure, he or she will typically order blood tests or imaging tests to see how well your heart is working. Blood tests measure how much oxygen and electrolytes are circulating in your blood. An echocardiogram shows the structure and function of your heart. Most notably, it provides information about your heart’s ejection fraction, which measures its ability to pump blood to your body. The lower the number (calculated as a percentage), the harder it is for your heart to keep up with your body’s need for oxygen-rich blood.

Copyright 2024-2025 © Baldwin Publishing, Inc.  Health eCooks® Heart Healthy Recipes® is a registered trademark of Baldwin Publishing, Inc. Any duplication or distribution of the information contained herein without the express approval of Baldwin Publishing, Inc. is strictly prohibited.

Date Last Reviewed: December 17, 2024

Editorial Review: Andrea Cohen, Editorial Director, Baldwin Publishing, Inc. Contact Editor

Medical Review: Perry Pitkow, MD

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No information provided by Baldwin Publishing, Inc. in any article is a substitute for medical advice or treatment for any medical condition. Baldwin Publishing, Inc. strongly suggests that you use this information in consultation with your doctor or other health professional. Use or viewing of any Baldwin Publishing, Inc. article signifies your understanding and agreement to the disclaimer and acceptance of these terms of use.