16. Cardio Doesn’t Have to Be Complicated

What’s the right amout of cardiovascular exercise for optimal health? What is cardio anyway?

Cardiovascular exercise is doing any activity that elevates your heart rate and increases oxygen use by muscles, which is evidenced by increase rate of breathing. If you can comfortably talk but not sing, you’re walking/jogging/biking vigorously enough to count as moderate cardio.

Studies show that ANY amount of physical activity that is intentionally done for the purpose of exercise is good and improves health above baseline. The sweet spot is 150 minutes per week. This can be broken down any way, like 30 minutes per day 5 days per week, or 2 hours one day then 30 minutes another day.

Above 150 minutes/week, the returns are not quite as dramatic, but the returns continue to increase until (maybe).

Everyone knows about aiming for 10,000 steps, especially now that many people have smart watches and smartphones that record their every move. The 10,000 steps metric is more of a proxy for how much you move in general throughout the day. Hitting 10,000 is great, but it is ok not to get too hung up on counting steps. As a frame of reference, on average, we walk about 2,000 steps per mile. Keeping track of step counts is a great way to know whether you are maximizing your daily routine for body movement. If your steps are low, you might want to consider taking the stairs instead of the elevator or parking farther away from work.

Consider setting a SMART goal to increase cardio in your life: Specific, Measurable, Achievable, Relevant, and Time-bound. For example: “I will walk 2 miles/day either outside or on a treadmill Monday, Wednesday, Thursday, Friday, and Saturday for one month. At the end of the month, look back and see how you did. If you didn’t meet the goal, don’t despair; rather, dial back the goal so that it is Achievable. If it was too easy, dial up.

Are you surprised about these cardio recommendations? Is this more than you expected? Less?

*As always, this website and blog information is not medical advice. Please consult your medical professional if you are changing your health behaviors, including starting a new diet or exercise program.