Cardio & Heart Health

Key Points:

• Regular aerobic activity lowers blood pressure, strengthens your heart, and improves endurance.
• Aim for at least 150 minutes of moderate activity (like brisk walking) or 75 minutes vigorous (like running) each week.
• Interval training helps improve cardiovascular fitness efficiently.
• Check your target heart rate zone (roughly 50–85% of your max heart rate).
• Include active recovery days — too much cardio without rest can strain your system.

Actionable Challenge:

Accumulate 10,000 steps per day or 150 minutes of cardio per week this month.

Resources:

• Mayo Clinic: 7 Benefits of Regular Exercise
• WHO: Physical Activity Fact Sheet
• YouTube: 30-Minute Cardio Workout – SELF