Current American Heart Association recommendations for cardiovascular training are 150 minutes per week of moderate intensity work or 75 minutes of rigorous work.1 However, the AHA is careful to point out that this is not an all or nothing proposition. Boosting your cardio in simple ways and in moderate amounts is a great place to start, and still well worth it.
Cardio Can Be As Simple As Walking
When you think of exercise your associations are probably of the gym, participation in sports, group fitness, or maybe even personal training. However, a significant body of research shows that your exercise does not have to be that complicated.2 Walking, for example, is a perfectly viable way to improve your health.
To get started, try walking to and from work. If that is too far, using public transportation also adds steps to your day as you walk from stations to your destination. Both of these options also lower your emissions, by the way. If neither is a possibility, you can also try adding a bit more walking at work. A wireless telephone, or even headset telephone, gives you the opportunity to walk around when on a call. It also gets you up out of the chair, which can help your posture. Finally, remember that you can skip the elevator and take the stairs. A few flights a day can make a big difference.
Just Try To Get Moving
The above suggestions might seem trivial, especially compared to the recommded activity levels. However, remember the cumulative effect. A little bit each day adds up.
More importantly, the start need not be the end point. Many people think that it is not worth starting something until you are ready to commit to it 100%, but that is just not the case. As with many tasks in life, they seem much less daunting once you get started. That is one of the biggest benefits to starting small. It makes the whole journey feel much more attainable.