Most people know that cardio exercise gets your heart pumping and your breathing rate up. But what actually happens to your body over time when you make biking, jogging, or other cardio workouts part of your daily routine? Here are six potential effects.\n<\/p>\n
Cardio exercise can increase mitochondria, the parts of a cell that break down food and produce energy. The more mitochondria, the more energy your cells can generate. \u201cOver time, this leads to better endurance, faster recovery, and improved overall fitness,\u201d Erica Coviello, CPT<\/a>, personal trainer, running coach, and owner of Run Fit Stoked, told Health.\n<\/p>\n Cardio\u2014especially low-intensity exercise<\/a>\u2014strengthens the heart muscle, much like daily squats build up your legs. \u201cA stronger, more efficient heart is better at pumping blood,\u201d Coviello said.\u00a0\n<\/p>\n Over time, this improved circulation helps blood vessels relax and widen, which can reduce the buildup of plaque in your arteries. Having healthy arteries lowers the risk of high cholesterol, high blood pressure, stroke, heart attack, and heart disease.\n<\/p>\n Daily cardio improves the efficiency of your respiratory system and boosts lung capacity<\/a>, Coviello explained. In other words, your lungs become faster and more effective at delivering oxygen to your working muscles. This lets you exercise longer and breathe more easily. Healthy lungs not only make workouts easier but may also reduce your risk of conditions like lung infections, bronchitis, and pneumonia.\n<\/p>\n Cardio triggers the release of \u201cfeel-good\u201d hormones such as endorphins, dopamine, and serotonin, Coviello said. At the same time, it can help reduce stress hormones<\/a> like cortisol, potentially improving mood and easing anxiety. In fact, a 2024 study found that regular exercise may be an effective part of treating depression.\n<\/p>\n Doing cardio daily helps regulate blood sugar<\/a> and may lower the risk of metabolic disease, according to Or Artzi, CPT<\/a>, founder of the fitness platform\u00a0Orriors.\n<\/p>\n Your muscles store glucose, the body’s main source of energy. During exercise, your muscles use this energy, pulling sugar from the bloodstream and lowering levels. A 2024 meta-analysis found that cardio can improve average blood sugar levels in people with type 2 diabetes in the 24 hours after a workout.\n<\/p>\n Keeping blood sugar levels in check over the long term can help prevent conditions like type 2 diabetes, stroke, and heart disease.\n<\/p>\n