Mindful Cardio Daily Body Practice

General Instructions

Daily Practice circleThis Daily Body Practice will help you explore different types of cardio. You will workout on five days for at least 30 minutes, doing a different activity for each of the five days. The American health association guidelines for physical activity for adults under age 65 to maintain health and reduce the risk for chronic disease is to do moderately intense cardio 30 minutes a day, five days a week. This Daily Practice will fulfill that requirement.


You can expect:

  • Schedule your workout sessions, specifically blocking out days and times on your calendar
  • Complete the five days of 30 minute, moderate-intensity cardiovascular workout sessions each week
  • Keep an Activity Journal and review it each week


Level of Effort: Easy to Moderate

Time Involved: 2.5 hours per week


Getting Started:

  1. Review the workout session calendar and determine if you need to make any alterations.
  2. Determine what days you will perform each session and schedule them.
  3. Keep an Activity Journal
  4. Warm up and Cool down with each workout


What to Consider:

  • Familiarize yourself with the Target heart rate and PE scales. Learn more…
  • Remember this workout is for you - because you want to feel good about yourself - not just about your body but also about your accomplishment
  • Reduce your mental resistance by repeating the mantra: "This is my choice" - you have chosen to do this workout. Remind yourself that exercise is not a punishment or a situation forced upon you, it's a choice because you value yourself.
  • Smile, breath and drink water!



1. Review the workout session calendar below and determine if you need to make any alterations.

The idea is to be mindful of how your body feels before and after each one of these sessions. Play around with the parameters of each workout to discover what you like and what you don't. There are two days of walking/running, try one session outside and then the other session on the treadmill. Then record the pros and cons of each in your activity journal. When you do sessions on the treadmill or other cardio machine try one session where you watch a movie on TV, then do another days session where you listen to music and then another where you listen to a book on CD. Remember you are trying to make this work so be open to liking something new.


- You will need two workout videos - try kickboxing or step aerobics.

- Access to cardio machines such as treadmill, elliptical and/or stationary bike


Session Calendar

Day 1 = Workout I on Elliptical or Stationary Bike

Day 2 = Workout II on Treadmill or outside, Run or Walk

Day 3 = Workout Video I

Day 4 = Your Choice of Workout I or II - Run, Walk, Elliptical or Stationary Bike

Day 5 = Workout Video II

Mindful Cardio Workouts I & II Mindful Cardio Workout Video Instructions


Use Moderate-intensity - which means physical activity where you are working hard enough to raise your heart rate and break a sweat, yet still being able to carry on a conversation.


2. Determine what days you will perform each session.

Set aside specific days and times for your exercise and make it apart of your schedule.

  • Schedule your activity as you would an appointment or routine errand.
  • Record it in your schedule
  • Switch up what you do - if you do the elliptical on day 2 then do the bike on day four.


3. Keep an Activity Journal

Record your sessions and track your progress. Then review the journal on a monthly basis.

1. Record your goals for activity at the beginning of journal

2. Track the following in your activity journal following your cardio sessions:

  • The types of activities you did - be as broad and detailed as possible (include walking, stairs, house cleaning)
  • The duration you performed the activity for
  • The level of difficulty at which you performed the activity (light, moderate, vigorous)
  • How you were feeling (both your body and mind) before and after the activity
  • Whether you warmed up, cooled down and stretched.
  • Who were you with?
  • Did you perform to the level you expected?
  • Overall, was this a positive or negative activity experience?

In the beginning focus on recording as much as you can, when you've become accustomed to writing everything down, you'll be ready to start keeping a more in-depth record.

3. Review your activity journal each week to be aware of progress and issues. After two weeks make changes based on what is working and what is not. Think about what things motivated or deterred you from your workouts or intensity.

4. After 30 days review your goals and respond to your progress or make refinements as needed. (Remember they are your goals so you can change them if you want to!! I love being an adult!)


4. Warm up and Cool down with each workout


Interval Training