For substantial health benefits, adults should aim for at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity cardio each week. You can spread this out, for example, by doing a brisk 30-minute walk five days a week. Consistency is more important than the length of any single session.
Finding Your Cardio Balance
Meeting these weekly goals helps maintain a healthy weight, reduces your risk of chronic diseases like heart disease and type 2 diabetes, and improves sleep quality. It strengthens your immune system, making you less susceptible to minor illnesses. A balanced cardio routine is a cornerstone of a long and healthy life.