1. What Counts as Cardio?

Anything that increases your heart rate and keeps it elevated for a period of time counts.
This includes:

• Walking (yes, really)

• Jogging or running

• Cycling

• Swimming

• Dancing

• Hiking

• Rowing

• Fitness classes
  You don’t need to go fast or hard. The goal is movement that feels sustainable.

2. How Much Cardio Do You Actually Need?

For general health, the recommended amount is manageable:

• 150 minutes of moderate cardio per week (like brisk walking)
  OR

• 75 minutes of vigorous cardio per week (like running or interval workouts)
  That breaks down to about 20–30 minutes a day. You can also mix moderate and vigorous sessions depending on your schedule and energy.

3. Moderate vs. Vigorous: What’s the Difference?

Moderate cardio means you can talk but not sing. Think brisk walking, light cycling, or easy jogging.
Vigorous cardio means you're breathing harder and can only speak a few words at a time. Think running, fast cycling, or HIIT.
Both are effective—choose the style that fits your comfort level.

4. Walking Is One of the Best Cardio Options

One of the simplest ways to meet your cardio goals is walking. It’s free, low-impact, and extremely effective. A brisk walk of 20–30 minutes a day supports heart health, boosts mood, and improves stamina without overwhelming your joints. Walking is especially great for beginners or anyone recovering from injury.

5. Short on Time? Try Intervals

Intervals give you maximum benefit in less time.
A simple example:

• Walk for 2 minutes

• Jog for 1 minute
  Repeat 6–8 times
  Intervals keep your heart rate challenged and improve endurance quickly without requiring an hour-long workout.

6. Make Cardio Feel Easier With Activities You Enjoy

Cardio doesn’t work if you dread it. Choose activities that feel fun or relaxing.
Try:

• Morning walks while listening to a podcast

• Dance workouts at home

• Biking with a friend

• Swimming laps at your own pace
  Enjoyment builds consistency.

7. Don’t Forget Recovery

Your body improves during recovery, not during the workout itself.

• Rest at least one full day a week

• Stretch after sessions

• Hydrate well

Sleep enough to support energy and endurance
Recovery keeps cardio feeling good instead of draining.