How much cardio per week do I really need?
For most people, 150 minutes of moderate-intensity cardio per week, plus strength training twice a week, is the proven minimum for broad health benefits. If you also want to manage your weight, the research points to 225 to 420 minutes per week.
The minimum is clear: 150 minutes of moderate-intensity cardio per week, or 75 minutes of vigorous activity. Moderate intensity means you notice the effort but can still hold a conversation, such as brisk walking or cycling. Vigorous means becoming noticeably out of breath, such as when running. On top of that, guidelines recommend strength training for all major muscle groups at least twice a week. This is safe for the general population, achievable and proven effective1,2.
Those 150 minutes deliver a remarkably broad range of health benefits. Regular physical activity lowers your risk of dying from a wide variety of causes, reduces the likelihood of several types of cancer, improves cardiovascular health, supports your bones, helps your metabolism and protects your brain. Few other lifestyle choices have such a wide body of demonstrated effect.
Do you also want to maintain your weight after losing it? In that case, 150 minutes is probably not enough. Research shows that 225 to 420 minutes of moderate-intensity activity per week is associated with better weight maintenance. That is an association, not a proven causal effect, but it provides a concrete point of reference. How you fill those extra minutes is entirely up to you.
For older adults, a broader approach applies: combine cardio with strength, balance and flexibility exercises. This helps prevent falls, counteract muscle loss, slow bone loss and limit cognitive decline3. Older adults are the least likely to meet the minimum threshold, yet they stand to benefit the most.
Exercise does carry risks for your muscles, tendons, joints and heart. These are well manageable with a gradual build-up, proper equipment and correct technique. Do you have a heart condition or another medical condition? If so, discuss more intensive training with your doctor first.
Based on two broad guideline publications (PMID 33213121, 32984942) and a review on physical activity in older adults (PMID 33010902). The basic recommendation rests on strong evidence; the higher amounts for weight maintenance and specific populations rest on moderate evidence.