Cardio, also called aerobic exercise, is activity that raises your heart rate and makes you breathe harder.[1] A brisk walk can count, and so can many other activities when the effort reaches at least moderate intensity.[1] Most adults should build toward the equivalent of 150 minutes of moderate-intensity aerobic activity each week.[2]
What is cardio?
Cardio is short for cardiovascular exercise. It refers to aerobic activity that raises your heart rate and breathing while using large muscle groups.[1],[5] The activity itself can vary, which is why effort matters more than a fixed list of exercises.
Why is cardio good for you?
Regular aerobic activity helps your heart and lungs work more efficiently during movement.[5] Over time, that can make everyday activities such as walking, climbing stairs, or keeping up with family feel easier.[5] Regular activity is also linked with a lower risk of heart disease, high blood pressure, and type 2 diabetes.[5],[2]
Cardio can fit many fitness levels and routines. When starting a new fitness routine, choose an activity, pace, and schedule that feel comfortable enough to repeat week after week.
What counts as cardio?
An activity can count as cardio when it raises your heart rate and breathing to at least moderate intensity.[1] A simple way to judge that is the talk test. During moderate activity, you’re breathing harder than usual but can still talk. During vigorous activity, you’ll need more pauses for breath and won’t be able to talk as easily.[1] That means a walk after dinner can count if the pace makes you breathe harder than usual.
Heart rate is another way to estimate intensity. As a general guide, moderate activity is about 50% to 70% of your estimated maximum heart rate, while vigorous activity is about 70% to 85%.[3] One common estimate for maximum heart rate is 220 minus your age.[3] These figures are averages, so use them as a general guide.[3] Some medications and heart conditions can affect your target range.[3] A fitness tracker or smartwatch can help you monitor heart rate, but you can also check your pulse manually.[3] The talk test still works when you don’t want to track a number.[1]
How much cardio per week should adults get?
Most adults should aim for at least 150 minutes of moderate-intensity cardio each week. If the activity is vigorous, 75 minutes can meet the weekly goal. You can also combine moderate and vigorous activity. Adults should include muscle-strengthening activities on at least two days each week.[2]
You don’t need to do 150 minutes in long sessions. Shorter periods of activity can add up across the week.[2] For example, 15 minutes of gardening or active housework counts as long as you reach moderate intensity.[6] Another 10 or 15 minutes later in the day adds more. Over time, those shorter periods can help you build toward longer activity.
How much should you do at first?
A 5- or 10-minute brisk walk is a reasonable place to start.[2] If that feels comfortable, add a few minutes over time instead of increasing too quickly.
Should you warm up and cool down?
Yes. Start with a warm-up by doing your activity at a slower pace or lower intensity, then gradually increase your effort. After cardio, cool down by slowing your pace for several minutes so your heart rate and breathing can gradually decrease.[5]
When should you check with a healthcare provider?
If you have a chronic condition or disability, ask your provider what activity is right for you.[2] Stop exercising and seek help right away if you develop chest pain, extreme shortness of breath, or dizziness.[4]
What’s a good next step?
If you started by asking “what is cardio?”, begin with movement you can realistically do again tomorrow. For example, that might be a short walk, a bike ride, or a few minutes of dancing at home. Once it starts to feel familiar, you can gradually add more time or increase the effort as your stamina improves.
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Sources Cited
- Centers for Disease Control and Prevention. What counts as physical activity for adults. CDC. December 2023.
- American Heart Association. American Heart Association recommendations for physical activity in adults and kids. American Heart Association. January 2024.
- 03American Heart Association. Target heart rates chart. American Heart Association. August 2024.
- National Library of Medicine. Exercise and physical fitness. MedlinePlus. September 2025.
- U.S. Department of Health and Human Services. Physical activity guidelines for Americans, 2nd edition. Office of Disease Prevention and Health Promotion. 2018.
- National Institute on Aging. Three types of exercise can improve your health and physical ability. National Institute on Aging. January 2025.
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