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The Health Benefits of Cardio (Page 3)

How much do you need?

How Much Do You Need?

The federally issued Physical Activity Guidelines for Americans, a comprehensive set of guidelines on physical activity, set the bar for your stay-active goals. To improve your health, these guidelines recommend at least 150 minutes of moderate-intensity aerobic physical activity each week, or 75 minutes a week of vigorous-intensity aerobic physical activity. Judge your level of effort on a scale of 0-10, where zero is sitting down and 10 is the point at which you can’t talk and are moving as fast as possible. Moderate-intensity activity is a 5 or a 6 on this scale, where your breathing is faster, but you can still carry on a conversation. Vigorous activity counts as a 7 or 8, where you can’t say more than a few words without pausing for breath. The more you exercise, the more you benefit, generally speaking, but every little bit counts. If you don’t have a full 30 minutes to exercise, break it into three 10-minute sessions.

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