When it comes to exercise, one thing is clear: regular cardio (also known as aerobic exercise) is one of the best things you can do for your health. It can improve your mood, boost your energy levels, reduce your risk of heart disease, stroke and high blood pressure – and the list goes on.
Just about any form of physical activity counts as cardio, as long as it gets your heart rate up and keeps it elevated. That includes anything from walking and gardening to running and high-intensity workouts.
But how much cardio per week is healthy - and are all types of cardio created equal? Read on for guidance on weekly cardio recommendations, exercise examples, and more.
How much cardio should you do in a week?
According to the U.S. Department of Health and Human Services (HHS) and American Heart Association (AHA), adults should aim for at least 150 minutes of moderate-intensity aerobic activity a week OR 75 minutes of vigorous-intensity aerobic activity a week.
Moderate-intensity activities include such as a brisk walk, a light bike ride, or a casual swim. Vigorous activities include jogging, swimming laps, or high-intensity interval training (HIIT).
It’s important to note that you’ll still see the same benefits if you break up your activity into smaller time frames. For example, 150 minutes of moderate-intensity cardio each week is equal to 20 minutes per day, 7 times a week. Doing 75 minutes of vigorous-intensity cardio a week is the same as doing 10 minutes a day, 7 times a week.
How much physical activity should you do in a week?
Aerobic exercise isn’t the only type of exercise that you should be doing each week. Alongside cardio, the HHS also recommends 2 days of muscle-strengthening activities, such as lifting weights, carrying groceries, or bodyweight exercises like squats and pushups. Also referred to as strength training, these exercises can help protect your joints from injury.
Research shows that when it comes to improving your health and preserving your muscle mass, combining cardio and strength training leads to the best results.
What are some examples of cardio exercises?
When it comes to your workout routine, there are many different types of cardio exercises - and levels of intensity - to choose from.
Examples of moderate-intensity cardio exercises include:
- Brisk walking (2.5 mph or more)
- Casual cycling (under 10 mph)
- Casual swimming (light to moderate pace)
- Active types of yoga (such as Vinyasa or power yoga)
- Dancing (steady, not high-intensity)
- Gardening or yard work (raking, mowing with a push mower)
Examples of vigorous-Intensity cardio workouts include:
- Running or jogging (5 mph or more)
- Cycling (over 10 mph or uphill)
- Swimming laps (fast pace)
- Jump rope
- HIIT workouts
- Heavy yard work (shoveling, digging)
If you’re not sure if something counts as cardio, the general rule of thumb is that you should be able to talk but not sing during moderate exercises. During vigorous activity, even talking should be difficult.
Is 20 minutes of cardio a day enough?
Yes, 20 to 25 minutes of cardio a day can be enough. However, it depends on how intense your workout is and what your goals are.
For instance, a brisk 20-minute walk or jog each day is good for your heart health and can help reduce the risk of disease. If your goal is weight loss, 20 minutes can still be effective (especially if you incorporate high-intensity workouts like HIIT), but your diet and workout intensity also play a big role. For building endurance and performance, you may need longer or more intense sessions.
Ultimately, consistency is key—even just 20 minutes a day adds up over time and is far better than doing nothing.
5 tips for meeting your weekly cardio requirements
If you’re a beginner to cardio workouts or you’ve been struggling to meet your cardio goals, these tips can help you fit more movement into your weekly routine.
1. Break up your exercises: If your schedule is busy or a 2-hour long workout feels daunting, you can break up your activity into smaller time slots that fit your schedule. For example, you could do 30 minutes of moderate-intensity cardio 5 times per week, or around 22 minutes of moderate-intensity cardio 7 times per week. What matters most is that you stay active!
2. Know what counts: You don’t need a treadmill to get in your cardio workout! Lots of things count as cardio exercise, including shoveling snow or heavy gardening. If it gets your heart rate up and keeps it up, it counts.
3. Make it fun for yourself: Set yourself up for success by doing activities that you enjoy! Sign up for a dance class, play a quick game of tag with kids, or ask a friend to join you on your walk.
4. Fit shorter bursts of movement into your day: Regular movement is especially important if you have a job where you’re often stationary for extended periods of time. Try to take a 10 minute break 2-3 times a day to go for a quick walk, try out a walking treadmill for your desk, or consider taking the stairs in lieu of the elevator.
5. Ease into it: When it comes to trying new exercises, start slowly to avoid overtraining or injury. If you struggle to stay active, aim for a 20-minute walk daily, then try upping the time or intensity of the activity gradually. If you’re still feeling a little lost, consider talking to a personal trainer for more personalized exercises and tips – and don’t forget to take a rest day to allow your body and muscles to recover.
Before getting started with a new cardio routine, remember to check with your healthcare provider to determine whether you are healthy enough to exercise and what types of exercise are safest for you based on your individual health conditions.
How Sesame can help
Looking for more advice when it comes to achieving your weight loss goals? Sesame offers an affordable and comprehensive online weight loss program to help you get started on your journey.
The Success by Sesame program is a month-to-month subscription that includes a video consultation with a weight loss doctor or specialist of your choice, compounded semaglutide medication (if appropriate), unlimited messaging with your provider, ongoing support and more. Your provider can offer guidance and advice on physical activity, sleep habits, diet and other lifestyle changes that can improve your weight and overall health.
