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It’s called ‘cozy cardio.’ In a world seeking comfort, some seek a happier mode of exercise

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It’s called ‘cozy cardio.’ In a world seeking comfort, some seek a happier mode of exercise

Political polarization. Economic struggles. Inequity. Climate change. War. In an often-bruising world, you can hardly blame people for seeking out ways to cushion themselves. From weighted blankets to “cozy” murder mystery novels to entire restaurants and cookbooks based on childhood comfort foods, the appetite for comfortable things just keeps growing.

Now some are seeking comfort even in their physical exertion. They are, it seems, entering the era of “cozy cardio,” an activity that lies right at the crossroads of gym workout, self-pampering evening and nap time.

This method of (minimal) calorie burning has gained popularity on TikTok and Instagram ever since a woman named Hope Zuckerbrow began posting videos in late 2022. Let’s describe it by what it doesn’t do. It doesn’t require you to:

  • squeeze into spandex workout clothes;
  • head out into the cold to drive to a fluorescently lit gym;
  • lift heavy things;
  • get winded to the beat of pulsating music.

Cozy cardio simply involves walking in place — in the comfort of your home — using a mini treadmill or “walking pad.” No stress, no membership fees, no preening for other, buffer-than-thou gym rats. And you can even have a cup of hot tea by your side.

“I get so many messages from men and women — so many people — saying something along the lines of ‘thank you so much for kind of flipping my mindset on what I thought exercise is supposed to be,”‘ Zuckerbrow says. “This feels so doable.”

The self-pampering workout

The key is the setup.

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Wearing soft sweatpants and your favourite comfy shirt, you light a few scented candles, make a healthy smoothie or pot of tea, dim the lights and put on a favourite TV show or movie. With your drink handy, you walk for an hour while getting lost in whatever you’re watching, maybe walking just a bit more vigorously once you’re warmed up.

Forget “no pain, no gain.” Cozy cardio acknowledges that maybe you can’t take much more pain at this particular moment, so just enjoy getting some steps in while binge-watching “The Bear” in your pajamas and call that your workout.

This undated image shows Hope Zuckerbrow, founder of the “cozy cardio” wellness routine. Cozy cardio simply involves walking in place – in the comfort of your home – using a mini treadmill or ‘walking pad.’ (Devon Wilson via AP)When Zuckerbrow posts on social media, “80 per cent to 90 per cent of the video itself is me romanticizing the exercise that I’m about to do,” she says. “I am setting up my favourite beverage and I’m lighting those candles and my Scentsy and I’m getting my TV show.”

No, walking won’t give you six-pack abs. But could cozy cardio, which embraces the most appealing aspects of being a couch potato while keeping you off the couch, help even hardcore gym-avoiders stick with exercise long after New Year’s resolution season ends?

For people battling the common barriers to exercise, the answer could be yes, says Alex Montoye, assistant professor of clinical exercise physiology at Alma College in Michigan.

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Montoye cautions that if you’re downshifting from vigorous daily workouts to something this mellow, the health benefits may plummet. But for someone who would otherwise watch TV from the couch, he says, it’s progress to watch while walking — especially if it becomes a daily habit.

People struggle to make healthy habits stick, which makes cozy exercise “kind of a genius idea,” says Catherine Sanderson, a professor of psychology at Amherst College in Massachusetts and author of “The Positive Shift: Mastering Mindset to Improve Happiness, Health, and Longevity.”

“It fits in with a lot of what we know about how to get people to actually maintain behaviour change,” Sanderson says.

Along with removing the barriers to exercise, she says, “it very much relies on what psychologists would call positive reinforcement — the idea of, ‘It’s not just that I’m exercising. I’m getting to watch my favourite show. I’m tapping into something I want to be doing already.”

Eliminate the competition — by staying home

The cozy approach also works for gymgoers who feel burned out at the idea of constant striving.

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Ko Im, a mental health advocate who has taught yoga and meditation in New York and other U.S. cities, remembers a phase several years ago when “yoga challenges” were a trend.

“It was the yoga pose of the day — really, really hard yoga poses,” Im says. More recently, she sees people pushing themselves to make the leaderboard in all their Peloton classes or to lose five more pounds.

“What I like,” she says, “is the idea of enjoying the journey, not the goal. Does it feel good in my body today?”

As cozy cardio gains traction, Zuckerbrow hears from people who didn’t realize they could enjoy the journey.

Alyssa Royse, owner of Rocket Community Fitness in Seattle, has been alternating between full-on workouts at her gym and cozy exercise at home. Some days she switches off the sound on her Peloton (“I don’t even want those cheery people talking to me”) and just pedals while watching “the trashiest TV I can find, because it just takes my brain somewhere else.”

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The hashtag-friendly name “cozy cardio” could sound like an oxymoron. But perhaps, as 2024 takes root, it’s the compromise our culture needs.

Driving across town in icy weather and pushing through an hour of Zumba or lifting 20-pound kettlebells just isn’t possible some days. But lighting a candle in your living room and walking three miles in your pajamas while re-watching the final season of “Succession”? That’s within reach.

And it might just serve up enough endorphins and bring enough oxygen into your lungs to cope with whatever global crisis tomorrow could bring.

“Too many people look at exercise as an all-or-nothing thing,” Royse says. “It doesn’t give people room to just be where they are today. And I think that’s incredibly important.”

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This is the best budget-friendly fitness tracker we have tested this year

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This is the best budget-friendly fitness tracker we have tested this year

Why you can trust Live Science


Our expert reviewers spend hours testing and comparing products and services so you can choose the best ones for you. Find out more about how we test.

If you’re looking to get back into exercising, or are just starting out, the Xiaomi Smart Band 10 may be the best fitness tracker for you. This fitness tracker does a great job of tracking your workouts and summarizing the data in an easy-to-understand format, without overcomplicating anything. The interface is user-friendly, and even those who aren’t into tech should be able to navigate around this smartwatch in no time at all.

While this is a budget fitness tracker, that doesn’t mean it’s lacking in features. You can do more than just track your workouts with this smart band: you can also track your sleep, stress levels, heart rate and so much more. There’s also no shortage of sports modes — with 150+ to choose from, you’re bound to find the workout you want on this watch.

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Fitness coach says ‘just cardio isn’t enough’; shares 1 exercise women over 35 must do to stay strong and healthy

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Fitness coach says ‘just cardio isn’t enough’; shares 1 exercise women over 35 must do to stay strong and healthy

As we age, our bodies naturally start losing muscle mass and bone density, which can affect strength, metabolism, and overall health. Many women over 35 notice changes in energy levels, weight distribution, and endurance, making it essential to adopt exercises that not only tone but also strengthen the body.

Fitness coach urges women over 35 to incorporate strength training. (Freepik)

Tara LaFerrara, fitness coach and personal trainer, shares in her September 22 Instagram post why women over 35 should start incorporating strength training into their routines and how it can transform both body and health. (Also read: Doctor with 25 years experience warns ‘ghee-loaded meals, sugary chai’ harm South Asians’ health; shares 6 key insights )

Why does muscle loss matter after 35

If you are a woman over 35 and not doing any sort of strength training, Tara warns you’re in for a rude awakening. “I’m talking the moment that your body starts to slow down, get weaker, and feel like you hurt more,” she shares.

“It is not just ageing, it is muscle loss, and it starts way earlier than you think. After the age of 35, we start losing muscle every single year. And that muscle is so important because it is your metabolism, your bone density, your energy, and just the ability to bounce back when life throws things at you,” says Tara.

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Can cardio and pilates alone keep you strong

She emphasises that cardio and Pilates alone aren’t enough. “You need to lift, squat, push, pull, and press. It’s not about getting bulky and muscular, it’s about getting strong enough to handle ageing on your own terms.”

Her advice is simple: “So if you’re tired of feeling like your body is working against you, start working with it. Pick up some weights. Your future self will thank you.”

Strength training after 35 isn’t just about aesthetics; it’s about maintaining health, mobility, and resilience. As Tara highlights, incorporating resistance exercises into your routine is one of the best ways to support your body through the natural changes that come with age.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.

This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.

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New Year’s Fitness Resolutions Start with Healthy Sleep | Newswise

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New Year’s Fitness Resolutions Start with Healthy Sleep | Newswise

Newswise — As the New Year approaches, many Americans are setting fresh intentions to eat better and move more — and new data show those habits may deliver an unexpected bonus: better sleep. According to a new survey from the American Academy of Sleep Medicine, 59% of adults say eating a well-balanced diet helps them sleep slightly or significantly better. Staying active throughout the day may also help improve sleep. According to the survey, adults say exercising in the morning (42%) or evening (46%) helps them sleep slightly or significantly better. 

“Sleep is one of three pillars of a healthy lifestyle, including eating a well-balanced diet and incorporating regular physical activity,” said AASM spokesperson Dr. Kin Yuen. “When people make New Year’s resolutions or select their ‘nudge word’ for the year, they often prioritize diet and exercise. These changes don’t just support physical health—they also improve sleep.”

The findings suggest that New Year’s resolutions don’t need to be isolated goals. Improving one aspect of health, whether diet, exercise, or sleep, can create positive ripple effects across all three areas of wellness. This is especially true for younger adults, with those 25-34 being the most likely age group to say a well-balanced diet (64%) or exercise in the evening (60%) helps them sleep better.

“Sufficient sleep significantly reduces the risk of chronic illnesses, such as obesity, heart disease, and even depression and anxiety,” said Yuen. “Whether you’re improving your diet, increasing your activity level, or managing stress, prioritizing sleep gives you the energy and mental clarity needed to start the year strong.”

Here are some tips from the AASM on how to develop healthy sleep habits and reap all the benefits of your New Year’s resolutions: 

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  • Create a consistent bedtime routine — Make sure you are giving yourself enough time to get the recommended seven or more hours of sleep per night.
  • Make time in your daily routine for physical activity — Pick physical activities that you enjoy and that match your abilities.
  • Eat a well-balanced diet — Try to meet the recommended daily servings of fruits and vegetables, grains, and protein.
  • Disconnect from devices at night — Turn off all electronics at least 30 minutes to an hour before your bedtime to help prepare for sleep. 

For more information, or to find a local AASM-accredited sleep center, please visit sleepeducation.org. View 2025 AASM Sleep Prioritization Survey results in the AASM newsroom.

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About the Survey

The American Academy of Sleep Medicine commissioned an online survey of 2,007 adults in the U.S. The overall margin of error fell within +/- 2 percentage points with a confidence interval of 95 percent. Fieldwork took place between June 5-13, 2025, by Atomik Research, an independent market research agency.

About the American Academy of Sleep Medicine   

Established in 1975, the AASM is a medical association that advances sleep care and enhances sleep health to improve lives. The AASM membership includes more than 9,500 physicians, scientists, and other health care professionals who help people who have sleep disorders. The AASM also accredits 2,300 sleep centers that are providing the highest quality of sleep care across the country (aasm.org).  

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