Physical

Moderate Cardio

Track minutes of cardiovascular exercise like brisk walking, running, cycling, rowing, hiking or swimming

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Scientific Basis

EAT (Exercise Activity Thermogenesis) - Cardiovascular Training

Improved cardiovascular fitness, endurance, & metabolic health

Optimal Range / Target

150 minutes/week moderate intensity (21 min/day) or 75 min/week vigorous

CDC & WHO guidelines: reduces cardiovascular disease risk by 30-40%

Practical Application

10 evidence-backed ways to improve this metric

Brisk walking for 20-30 minutes

Jogging or running at a conversational pace

Cycling outdoors or on a stationary bike

Swimming laps or water aerobics

Rowing machine intervals

Jump rope for shorter, intense bursts

Dancing to your favorite music

Hiking on trails with varied terrain

Playing recreational sports (basketball, tennis, soccer)

Following along with cardio workout videos

Related Insights

13 articles on this topic

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Start tracking Moderate Cardio today

Improved cardiovascular fitness, endurance, & metabolic health

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FitJourney

Moderate Cardio

Scientific Basis

Optimal Range / Target

Practical Application

Related Insights

Why the Tortoise Always Wins: The Science of Starting Slow

Meal Timing Around Workouts: Fueling Your Performance

More Than Thirst: Hydration and Performance

The Minimum Effective Dose: How Little Exercise Actually Works

Cardio vs Strength: Why It's Not Actually a Competition

How Often Should Beginners Work Out? The Goldilocks Zone

Start tracking Moderate Cardio today

Moderate Cardio

Scientific Basis

Optimal Range / Target

Practical Application

Related Insights

Why the Tortoise Always Wins: The Science of Starting Slow

Meal Timing Around Workouts: Fueling Your Performance

More Than Thirst: Hydration and Performance

The Minimum Effective Dose: How Little Exercise Actually Works

Cardio vs Strength: Why It's Not Actually a Competition

How Often Should Beginners Work Out? The Goldilocks Zone

Start tracking Moderate Cardio today