Cardio can be a brilliant mood-lifter, but when life already feels full, more intensity is not always the answer. The most useful plan is the one that fits your energy, your schedule and your recovery.

Build a base you can repeat

Start with steady, conversational movement: brisk walks, cycling, swimming or dancing. Aim for sessions that leave you clearer rather than flattened.

Use intervals deliberately

Short intervals can have a place when you enjoy them and recover well. Keep them brief, give yourself plenty of easy movement between efforts and avoid stacking them onto already stressful weeks.

A coach can help you spot which sessions leave you energised, which ones disrupt sleep and which ones you genuinely look forward to.