When I first decided to “get into cardio,” I thought it meant pushing myself to the point of exhaustion. I downloaded three apps, bookmarked several HIIT videos, and tried running around my block—just once. Then I sat on the curb, breathless and frustrated, wondering if maybe I just wasn’t a “cardio person.”

But here’s what no one tells you: every runner, cyclist, or Zumba-loving legend started from zero. They didn’t wake up one day able to sprint for miles. They just started.

So if you’re new to cardio—or starting again after a long break—these are the simple, doable things I wish someone had told me.

1. Talk to Your Doctor First

I brushed this off at the beginning. I was healthy enough, I figured—why bother? But a quick chat with my GP actually gave me more confidence, not less. I learned that with my slightly dodgy knees, walking and swimming were better starting points than pounding the pavement.

Even if you feel fine, a check-in can help identify potential issues—and provide you with some helpful personal pointers.

2. Set Realistic Goals (And Let Yourself Off the Hook)

Initially, I decided to run five days a week. Spoiler: I lasted three. What worked better? Telling myself: “Just walk for 20 minutes, three times this week.” That felt doable, and—more importantly—I actually managed to do it.

Over time, those walks turned into light jogs, and those jogs became something I looked forward to.

If you’re naturally all-or-nothing, like me, this part is tricky. But trust me—being kind to yourself isn’t slacking. It’s a strategy.

Pro Tip: Write down your plan somewhere visible, not as pressure, but as a nudge.

3. Warm Up and Cool Down (I Learned the Hard Way)

The first time I skipped a warm-up, I pulled a muscle trying to race a dog in the park (yes, really). Now, I take five minutes to do arm swings, hip circles, and a gentle walk before picking up the pace. It’s not glamorous, but it works.

And the cool-down? That’s become my favourite part. I stretch, breathe, and play a song that makes me feel calm. It’s a little ritual now.

Quick Win: Have a “cool-down song” that signals you’re done. Mine’s Norah Jones. Instant zen.

4. Start Slower Than You Think You Need To

I used to think cardio had to feel brutal to be effective. But some of my best workouts have been walks where I could still chat with a friend or hum along to music.

Start at a pace where you feel comfortable—not gasping for breath. Let your stamina build in the background. One more minute here, one hill there—it adds up.

And if you’re ever feeling dizzy or wiped out? That’s your cue to pause, not push.

5. Track Your Wins (Even the Tiny Ones)

At first, I wasn’t tracking anything. Then I started jotting down my walks in a notebook—just time, distance, and a sentence like “Felt sluggish but did it.” A few weeks later, I could see real progress staring back at me.

You don’t need to go full spreadsheet mode. Just find a way to acknowledge what you’ve done.

Pro Tip: Celebrate the weird wins, too. Like “Didn’t bail halfway even though it was raining” or “Danced in the kitchen for 15 minutes.”

6. Mix It Up—Seriously, It Keeps You Going

One Sunday, I did Zumba on YouTube with a friend and laughed so hard I forgot I was exercising. Another week, I listened to a crime podcast while speed-walking through the park.

Cardio doesn’t have to look like cardio. It just has to get your heart moving.

Try a mix of low-impact activities (such as walking, cycling, or swimming) and higher-energy activities (like dancing, jump rope, or stair climbing). And permit yourself to enjoy it.

Quick Win: Pick one new thing to try each month. Maybe you’ll hate kickboxing. Or maybe, like me, you’ll discover you secretly love it.

What I’ve Learned (and What I Hope You Take Away)

You don’t have to go full boot camp to build a cardio habit. You just have to move. Start where you are. Go at your own pace. Trust that it counts—even when it doesn’t feel like much.

Here’s the checklist I keep in mind:

• Doctor first
• Goals that don’t make me panic
• Warm-up, cool-down, always
• Start slow
• Track the progress I do make
• Keep it interesting

And, perhaps most importantly, cardio doesn’t need to be perfect to be effective. You can mess it up, skip a day, wobble through a dance class—and still be moving forward.

If today, all you do is take a five-minute walk around the block, that’s a win.

You’re already ahead of yesterday.