Regular aerobic exercise can help you live longer and healthier lives. After all, aerobic exercise can reduce health risks, control weight, strengthen your heart, and improve your mood. It can also lower your risk of all-cause death.
The exercise goal for healthy adults should be at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity per week, or an equivalent combination of moderate and vigorous activity. However, this does not need to be done all at once. For example, walking briskly for 30 minutes 5 days a week would meet this guideline. Aerobic exercise can even be done for a short period of time, such as taking a few walking breaks throughout the day. Any exercise is better than no exercise at all.
Also, reduce sitting time. The longer you sit each day, the higher your risk of death from any cause, even if you achieve the recommended daily amount of physical activity.
Recent studies have reported significant health benefits from interval training, which involves exercising at near-maximal intensity for short periods of time. For example, you can sprint for 30 seconds, then walk for 60 seconds, and repeat the process a few times.
For many people, walking is an excellent choice for cardio. In fact, walking is one of the most natural forms of exercise. It's safe and easy, and all you need to start walking is a pair of comfortable walking shoes and a determination to incorporate cardio into your daily routine.
Of course, cardio isn't just about walking. Other popular aerobic activities include swimming, cycling, and jogging. Activities such as dancing and skipping rope also count. Get creative.
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