Recommended weekly cardio for heart health
Health organizations typically recommend adults aim for a combination of moderate and vigorous aerobic activity for cardiovascular benefits. The exact amount depends on intensity, but general weekly targets offer flexibility to fit different schedules and fitness levels.
Standard recommendations:
- At least 150 minutes of moderate-intensity aerobic activity per week (e.g., brisk walking), or
- 75 minutes of vigorous-intensity aerobic activity per week (e.g., running), or
- An equivalent mix of moderate and vigorous activities.
Additionally:
- Include muscle-strengthening activities on two or more days per week for overall cardiovascular and metabolic health.
- Short bouts of activity throughout the day can add up—10-minute sessions still count toward weekly totals.
Practical tips:
- Start slowly and build duration and intensity to avoid injury.
- Include variety (cycling, swimming, brisk walking, dance) to maintain motivation and reduce overuse.
- Monitor perceived exertion or use a heart rate zone to ensure appropriate intensity.
For people with chronic health conditions or new to exercise, consult a healthcare provider before beginning a program. Consistent weekly activity at the recommended levels improves heart health, lowers risk of chronic disease, and enhances mood and sleep.