Running is dumb.

I tell everyone this. Running, especially as you get older, can just beat the heck out of you. Your feet, ankles, knees hips, lower back…take your pick. You’re basically beating on them with your body weight every time you go out. And while you’re out, you’ve got to worry about rocks, sprinkler heads, holes / pot holes and just plain being uncoordinated. There’s other runners, cyclists and cars. I’ve been hit by cars twice, though I got right back up both times, once scaring an Indian guy in L.A., who, to his credit actually stopped after he had run the red light and got out of his car yelling “My brakes went out, my brakes went out!” and putting up his hands as if I had already started throwing punches, which I didn’t, though I was tempted. The other time was in Japan, and the tiny Japanese woman again stopped her car and got out, though she looked truly terrified at the large, bald gaijin (foreigner) who got back up and walked towards her. Luckily, I knew enough Japanese to tell her that I was fine ( “daijobu desu, daijobu desu, ie desu..” or something like that). and motioned her to get back in her car, which she did very quickly. Mother Nature is also out there. I was once running up a steep hill in L.A. My head was down, watching the trail ,when I heard a rattling sound , looked up and saw a rattlesnake, coiled in the middle of the path. I could literally have reached out and touched it.

I didn’t do that.

I actually jumped backwards about 10 feet back down the trail. I should have either been bitten, busted my butt falling backwards, or died of a heart attack. Again, through the grace of a merciful God, I did none of those things.

But yeah there are issues associated with running. So, are there alternatives? Of course there are. And here, listed below, in no particular order, are 10 cardiovascular workout options which are NOT running.

Here we go:

10. Swimming

A great, low -no impact whole-body cardio workout. The specific muscles worked when swimming depend on the stroke but generally, swimming strengthens the upper body, core, and lower body. “When stroke techniques are executed correctly, the muscles lengthen and become more flexible,” explains the founder of LDN Mums Fitness, Sarah Campus. “Choosing the right ones or using them in combination can target different areas of the body, allowing you to build strength in particular areas.As for the lower body, Campus says the glutes, hamstring muscles, and quadriceps get worked as they help keep you balanced as you kick through the water. Although, it always depends on the stroke, as different strokes require different leg movements, which means they target different areas of the lower body. But whatever the swim style you’re engaging in, the core is constantly engaged during a swim, as it helps to keep the body stable and streamlined in the water. This includes the abdominal muscles, lower back, and obliques. As with any cardiovascular workout, swimming helps burn calories, which is crucial for weight loss. The exact number depends on the stroke, intensity, and individual’s weight but, on average, it can burn more calories than many other aerobic activities thanks to how many muscles are required to be used.

9 Elliptical

An estimate by Health Status found using an elliptical trainer for one hour will burn approximately 773 calories.  It’s low / no impact. Most machines have moveable handles which allow you to exercise your upper body and lower body simultaneously. Most ellipticals also allow you to stride in reverse which can activate different muscle groups. In addition, studies show that people are actually working harder than they think they are when operating an elliptical. Personally, this is what I do at the gym because, at 64, I like to alternate between running and a low impact cardio routine.

8 Cross Country Skiing

According to experts cross country skiing delivers a better cardio workout compared to running at about the same pace, thanks to the fact that the sport requires you to push with your lower-body and pull with your upper .In fact, a good cross-country ski session can burn more than 12 calories a minute, according to the Compendium of Physical Activities. Ha. I used the word “compendium”.

7 Boxing;

Hitting a heavy bag, working with a partner, or just performing punch combos on air can burn up to 800 per hour. Caution from someone who has taken, and taught, a lot of kickboxing and cardio-kickboxing classes. If you are going to hit anything: A mitt, a bag, a person, ANYTHING. Learn the technique of throwing a punch and learn how to wrap your hands. Trust me on this.

6 Kettlebell Swing

This explosive cardio exercise works the big, powerful muscles around your glutes and quads, and sends your heart into overdrive, according to research from the University of Wisconsin. In the study, participants burned 20.2 calories a minute and their average heart was 93 percent of its max for the course of a 20-minute workout. But again, the key to this is technique. If you have any physical issues, especially lower back, think about this one long and hard before engaging your inner Russian athlete.

5 Indoor Rowing

A 185-pound guy can burn 377 calories during 30 minutes of vigorous rowing, or about 12.5 calorie per minute, reports a Harvard University study. And because you need to utilize the muscles in your arms, legs, and back for efficient strokes, it’s a great total-body trainer.

4 Jumping Rope

Moderate-intensity rope jumping—about 100 to 120 skips per minute—burns about 13 calories a minute, according to the Compendium of Physical Activities. This cardio exercise uses more muscle groups than jogging and challenges your balance and coordination. At least it challenges mine.

3 AirDyne Bike Sprints

It sounds downright crazy, but it’s been proven that you can burn up to 87 calories a minute on this type of stationary bike, which increases its resistance as you pedal harder. The key is giving it everything you have in that 60 seconds. Short duration, high intensity stuff and great interval training.

2 Burpees

A 180-pound person burns about 1.43 calories per burpee, according to exercise scientists. So if you shoot to average at least 10 every 60 seconds, or a rate of 14.3 calories per minute. Performing just 10 reps at a fast pace can boost your metabolism as much as a 30-second, all-out bike sprint, according to a study presented at the American College of Sports Medicine annual meeting.

And, last but not least….

1 Dance.

Movement, music, rhythm, in short, fun! Dancing can help improve other aspects of overall health as well, such as balance, flexibility and coordination, all of which can decline as you grow older. Researchers attribute improvements in balance and coordination to the repetition of stepping movements. In other words. having learn the choreography, which is what terrified me for years when I had to do it as part of auditions. But having to remember the steps is also a good mental exercise, so there’s that as well. How many calories will you burn? The answer is the same as with anything on this list. How hard do you want to go? This is another “you get out of it what you put into it” scenario. Me at a beginner salsa class, worrying about doing it right and not stepping on my partner’s feet, and me free styling at a Irish rock concert in what is basically a mosh pit, are 2 different animals.

OK, there you go. 10 great cardio workouts which are not running. All very good. All effective.

Choose one that works for you.

Or, you know, run…

Talk later,

Bob