When I discuss weight lifting, cardio, and other forms of physical activity, I typically focus on losing fat and building muscle. However, today I want to share my recommendations from the standpoint of overall health. Specifically, I will explain how many steps you should aim for each day and how much cardio you should do per week in order to maximize the health benefits of exercise.
To begin with, let’s talk about daily steps. This refers to the total number of steps taken throughout the day, regardless of the intensity or purpose of those steps. This can include everything from high-intensity running to simply walking around the house.
While the commonly discussed number of “10,000 steps per day” has often been considered a benchmark, research shows benefits from lower amounts. Simply increasing your current step count, even if it falls below 10,000, can be beneficial. Additionally, while higher step counts are associated with greater advantages, there comes a point where the benefits level off. Based on this information, I recommend aiming for the following:
– 7,000 steps per day as a solid minimum
– 8,000 – 10,000 steps per day as the ideal range for maximizing health benefits
For “true cardio,” which involves activities that raise your heart rate and put stress on the body, the recommended amount is 90 – 180 minutes of moderate intensity cardio per week. You can achieve this with as many cardio sessions as you prefer. Moderate intensity cardio, referred to as Zone 2, should be challenging but not uncomfortable. It’s akin to a brisk walk or an easy run.
While higher intensity cardio is not necessary for health purposes, it’s important to remember that any amount of cardio is beneficial. It’s important to start at a level that is manageable for you and gradually increase over time. All forms of physical activity, even if they are below the recommended levels, offer significant benefits for overall health. Therefore, it’s important to distinguish between doing cardio for health benefits and doing cardio to burn calories, as the mindset difference is significant.
Lastly, it’s important to note that all steps taken during cardio count towards your daily step count. In conclusion, the key is to be consistent and gradually progress over time to maximize the benefits of exercise for overall health.
