Why cardiovascular exercise deserves more attention to find the right size and intensity for health and longevity

Building muscle and increasing strength is usually at center stage in the gym, physiotherapy clinic, and social media algorithms. Yes, building muscle, strength, and generating a lot of energy is critical to health and longevity, but cardiorespiratory fitness needs more attention. Emphasis should be placed on improving cardiovascular health at every opportunity. Research shows that cardiorespiratory fitness (CRF) is one of the strongest predictors of health outcomes for people with or without chronic diseases. They are a better predictor of mortality than self-reported physical activity.

How fit do you need?

We can use METs as a good metric. MET measures how much energy your body uses during activity compared to rest time. It's a way to measure how hard your body is working. One MET is equivalent to about 3.5 milliliters of oxygen per kilogram of body weight per minute. Sitting is equal to 1 MET while recreational walking is equal to about 2 MET. The ability to exercise less than 5 METs (brisk walking at 4 miles per hour) is associated with the highest risk of death. So, if you can't maintain brisk walking, that's a big deal. We must achieve at least 8.7 METs. Examples include running at 6 mph (10 minutes/mile), cycling at 14-16 mph, freestyle swimming (fast speed), jumping rope at moderate speed, and playing tennis (individual, fast speed) Even if not everyone achieves "good" fitness, exercising at 3 METs or higher can significantly improve health and longevity, as increasing fitness to above 5 METs leads to the greatest reduction in risk Death.

How much cardiovascular exercise should you target?

The 2020 WHO guidelines recommend that adults get 150-300 minutes of moderate-intensity exercise or 75-150 minutes of high-intensity aerobic exercise each week. These activities can be combined, and strength training should be done at least twice a week. The new guidelines now offer a range rather than a minimum, while acknowledging that more exercise leads to greater health benefits. However, the greatest reduction in cardiovascular disease risk occurs at the lower end of the curve, with equal benefits at higher levels. Even small amounts of exercise below recommended levels show health benefits. Brisk walking for just 15 minutes a day can reduce the risk of death by 14%, and just 8 minutes of vigorous activity (such as running) a day can reduce it by 30%. Recent studies have also refuted the idea that exercise should last at least 10 minutes, showing that even short periods of 1-2 minutes can improve health.

Cardiovascular volume measurement methods

You have two ways. Let's start with the most basic way to track your low-intensity activity

Number of steps.

Despite the traditional recommendation of 10,000 steps per day, studies show that fewer steps can provide significant benefits for survival. In the CARDIA study, participants who took 7,000 or more steps per day had a 50-70% lower risk of death compared to those who took less than 7,000 steps. This suggests that fewer daily steps can be an effective alternative to moderate to vigorous physical activity (MVPA) to improve life expectancy.

MET minutes per week

The goal is to reach 500-1000 MET minutes per week. This can be calculated by multiplying the MET value of an activity by duration and frequency. For example, 60 minutes of walking at 3 miles per hour (about 3.4 METs), performed 3 days a week, equals 612 minutes of MET, meeting the minimum significant health benefits. This scale helps translate exercise recommendations into a personalized routine that is easy to follow. Here are some other common activities and associated MET levels:

Brisk walking (4 miles per hour) – 5 METs

Swimming in laps at a comfortable pace - 6 METs

Cycling on a flat track (14 mph) - 8 METs

Running (7 miles per hour) - 11.5 METs

Total minutes of moderate or vigorous activity

Physical activity guidelines recommend 150 minutes of moderate cardiovascular exercise or 75 minutes of vigorous exercise. Moderate physical activity is 4-6 METs or 50-70% of your maximum heart rate while vigorous activity is greater than 6 METs and greater than 70% of your maximum heart rate. The maximum heart rate is roughly calculated as 220-age. So, a 50-year-old's heart rate is around 170 (provided that they are not on beta-blockers or a similar drug that affects their heart rate). The target heart rate will be 85-119 for moderate intensity and 120 or higher for strong intensity.

Stay consistent, regardless of your other fitness goals.

Moderate to vigorous exercise is often described as a "miracle drug" due to its ability to benefit every part of the body and prolong life. If you're worried about weakening cardio for other goals, such as developing strength and muscle growth, don't worry. Your winnings are safe. It also doesn't matter what cardiovascular training method you use. Some love bikes and walking because they will be able to listen to audiobooks and practice a foreign language (Rosetta Stone). Some do interval jogging exercises to prepare for baseball and soccer games (no more hamstring tears).