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Rachel V Thomas

International Yoga Day 2026: Yoga Or Cardio: Which Is Better For Your Heart Health? Experts Explain

Cardio has long been the gold standard for heart health, while yoga is often seen as a way to enhance flexibility or relieve stress. This has led to a debate over which is better for overall health.

On the 12th International Yoga Day 2026, HealthandMe turned to experts to understand the ultimate regimen for heart and overall health.

Dr. V Mohan, Chairman of Dr. Mohan's Diabetes Specialities Centre and Madras Diabetes Research Foundation, told HealthandMe that yoga and cardio exercises provide a lot of health benefits.

Rather than viewing yoga and cardio as competing options, they should be seen as complementary forms of exercise, he said.

Dr. Sudhir Kumar, Senior Consultant Neurologist at the Institute of Neurosciences, Apollo Hospitals, echoed a similar view, noting that the debate between yoga and cardio is often framed incorrectly because they are not competing interventions and offer complementary benefits.

The experts explained that both forms of exercise work in different ways.

Brisk walking, running, cycling, jogging, and swimming are cardio exercises that help improve cardiovascular health, insulin sensitivity, and calorie burning.

On the other hand, yoga focuses mainly on balance, strength, flexibility, stress management, and emotional well-being.

Dr Sudhir told HealthandMe that aerobic exercise, such as brisk walking, running, cycling, or swimming, has the strongest evidence for improving cardiorespiratory fitness (VO₂ max), reducing cardiovascular risk, enhancing insulin sensitivity, and lowering the risk of diabetes, heart attack, and stroke.

Dr Mohan added that yoga helps improve balance, strength, flexibility, stress management, and emotional well-being. Chronic stress can increase cortisol levels, and elevated cortisol levels can cause uncontrolled blood sugar levels and may contribute to weight gain. Yoga helps address these issues while improving overall quality of life.

<h2>What Is An Ideal Fitness Regimen?</h2>

Dr Mohan said an ideal fitness regimen should include both cardio exercises for metabolic and cardiovascular health, and yoga for stress management, boosting self-esteem, and long-term sustainability.

Dr Sudhir said that for overall health, neither should be viewed as a substitute for the other. Current scientific evidence supports a combination approach: regular aerobic exercise for heart and metabolic health, strength training for musculoskeletal health, and yoga for flexibility, recovery, and stress management.

"The best exercise is ultimately the one that is sustainable and becomes a lifelong habit," he said.

Vadodara-based cardiologist Dr Pruthvirajsinh Puwar, Consultant Interventional Cardiologist, shared that both play an important role.

"Cardio activities like walking, running, or cycling help strengthen the heart muscle, improve blood circulation, and control weight. Yoga, on the other hand, helps reduce stress, improve breathing, balance blood pressure, and calm the nervous system," he said in an Instagram post.

He suggested combining both — regular physical activity for strength and yoga for balance and relaxation.

Several studies have claimed the benefits of yoga for reducing the risk of hypertension, insulin resistance, and dyslipidemia, which are key to reducing health risks as well as improving overall health.

One of yoga's most significant benefits for heart health is its ability to promote relaxation of both the body and mind. Emotional stress triggers the release of hormones such as cortisol and adrenaline, which can constrict blood vessels and raise blood pressure. Through controlled breathing and mindfulness, yoga can help counter these stress-related effects.

Feelings of anxiety and depression are also common after major cardiac events, including a heart attack, bypass surgery, or a diagnosis of heart disease. When incorporated into a broader treatment plan, yoga can support stress management and emotional well-being during recovery.

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International Yoga Day 2026

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Cardio has long been the gold standard for heart health, while yoga is often seen as a way to enhance flexibility or relieve stress. This has led to a debate over which is better for overall health. On the 12th International Yoga Day 2026, HealthandMe turned to experts to understand the ultimate regimen for heart and overall health.Is the Debate Warranted?Dr. V Mohan, Chairman of Dr. Mohan's Diabetes Specialities Centre and Madras Diabetes Research Foundation, told HealthandMe that yoga and cardio exercises provide a lot of health benefits.Rather than viewing yoga and cardio as competing options, they should be seen as complementary forms of exercise, he said.Dr. Sudhir Kumar, Senior Consultant Neurologist at the Institute of Neurosciences, Apollo Hospitals, echoed a similar view, noting that the debate between yoga and cardio is often framed incorrectly because they are not competing interventions and offer complementary benefits.Yoga vs CardioThe experts explained that both forms of exercise work in different ways.Brisk walking, running, cycling, jogging, and swimming are cardio exercises that help improve cardiovascular health, insulin sensitivity, and calorie burning.On the other hand, yoga focuses mainly on balance, strength, flexibility, stress management, and emotional well-being.Dr Sudhir told HealthandMe that aerobic exercise, such as brisk walking, running, cycling, or swimming, has the strongest evidence for improving cardiorespiratory fitness (VO₂ max), reducing cardiovascular risk, enhancing insulin sensitivity, and lowering the risk of diabetes, heart attack, and stroke.Dr Mohan added that yoga helps improve balance, strength, flexibility, stress management, and emotional well-being. Chronic stress can increase cortisol levels, and elevated cortisol levels can cause uncontrolled blood sugar levels and may contribute to weight gain. Yoga helps address these issues while improving overall quality of life.What Is An Ideal Fitness Regimen?Dr Mohan said an ideal fitness regimen should include both cardio exercises for metabolic and cardiovascular health, and yoga for stress management, boosting self-esteem, and long-term sustainability.Dr Sudhir said that for overall health, neither should be viewed as a substitute for the other. Current scientific evidence supports a combination approach: regular aerobic exercise for heart and metabolic health, strength training for musculoskeletal health, and yoga for flexibility, recovery, and stress management."The best exercise is ultimately the one that is sustainable and becomes a lifelong habit," he said.Both Have an Important RoleVadodara-based cardiologist Dr Pruthvirajsinh Puwar, Consultant Interventional Cardiologist, shared that both play an important role."Cardio activities like walking, running, or cycling help strengthen the heart muscle, improve blood circulation, and control weight. Yoga, on the other hand, helps reduce stress, improve breathing, balance blood pressure, and calm the nervous system," he said in an Instagram post.He suggested combining both — regular physical activity for strength and yoga for balance and relaxation.How Yoga Benefits Heart HealthSeveral studies have claimed the benefits of yoga for reducing the risk of hypertension, insulin resistance, and dyslipidemia, which are key to reducing health risks as well as improving overall health.One of yoga's most significant benefits for heart health is its ability to promote relaxation of both the body and mind. Emotional stress triggers the release of hormones such as cortisol and adrenaline, which can constrict blood vessels and raise blood pressure. Through controlled breathing and mindfulness, yoga can help counter these stress-related effects.Feelings of anxiety and depression are also common after major cardiac events, including a heart attack, bypass surgery, or a diagnosis of heart disease. When incorporated into a broader treatment plan, yoga can support stress management and emotional well-being during recovery.

international yoga day 2026: yoga or cardio: which is better for your heart health? experts explain

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