Cardio that fits a busy week: why your heart will thank you
Intro
Cardiovascular health isn’t just about running. It’s how efficiently your heart, lungs and blood vessels deliver oxygen so you can climb stairs, chase kids and train without feeling wrecked. Protecting it is one of the smartest things you can do for long‑term health — and it doesn’t have to swallow your week.
Why heart health matters
Globally, cardiovascular diseases (CVD) remain the leading cause of death. In 2022 an estimated 19.8 million people died from CVD (about 32% of all deaths). World Health Organization
Closer to home, the UK recorded 174,693 deaths from heart and circulatory diseases in 2023 out of 662,062 total deaths — roughly one in four. British Heart Foundation
What actually counts as “cardio”?
You don’t need long runs to help your heart. Moderate intensity cardio is anything that raises your heart rate so you can talk but not sing (think brisk walking or cycling on the flat). Vigorous is harder — you can speak only a few words before pausing (running, hill cycling). Adults should aim for 150 minutes of moderate or 75 minutes of vigorous activity per week, plus strength training at least twice weekly. Short, very vigorous bursts (HIIT) can also count towards the weekly target. nhs.uk
Cardiorespiratory fitness (CRF) is powerful
Higher CRF is strongly and consistently linked with lower risks of heart disease and early death across very large datasets. In an overview of meta‑analyses covering 20.9 million observations, adults with better CRF had substantially lower morbidity and mortality. British Journal of Sports Medicine
Practical takeaway: improving how your body uses oxygen — whether via brisk walks, intervals or cycling — pays off for health, not just performance.
Time‑smart cardio: 2–3 hours a week
If your week is rammed, start here:
Two 35–40 min strength sessions (full‑body: squat/hinge, push, pull) with a 10‑minute brisk finisher (incline walk, bike, row) at a pace you could just hold a conversation.
One 25–30 min interval session (e.g., 6–10 × 60 seconds fast, 60–90 seconds easy on a bike or rower).
Micro‑bouts: scatter 5–10 minute brisk walks or stairs on busy days; it all counts towards the weekly target. nhs.uk
This structure lands you near (or over) the 150 min moderate or 75 min vigorous guidance, without losing evenings to the gym.
How to know it’s working
InBody scans: track body composition (muscle, body fat) monthly so you see changes beyond the scales.
Performance markers: same route, faster pace at the same effort; or more intervals at a steady heart rate.
Health markers: discuss blood pressure and resting heart rate with your GP or monitor at home; trends matter more than one‑offs.
Even once or twice weekly exercise can reduce cardiovascular risk — consistency beats heroics. nhs.uk
Ready to start?
Book a free InBody scan and we’ll map a 2–3 hour/week plan around your life. Book your free InBody scan →
Information provided is for educational purposes only and is not a substitute for medical advice.
