{"id":520310,"date":"2026-03-07T11:45:15","date_gmt":"2026-03-07T11:45:15","guid":{"rendered":"https:\/\/www.newsbeep.com\/ca\/520310\/"},"modified":"2026-03-07T11:45:15","modified_gmt":"2026-03-07T11:45:15","slug":"how-much-cardio-you-really-need-in-every-decade-from-your-20s-to-90s-and-why-it-matters","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ca\/520310\/","title":{"rendered":"How much cardio you really need in every decade, from your 20s to 90s \u2013 and why it matters"},"content":{"rendered":"

While cardio can often feel like a slog, maintaining your cardiovascular fitness with age is vital to living a long, healthy life. But exactly how much cardio you need by age isn\u2019t always clear, nor is what kind of exercise counts. Below, personal trainer Michael Baah<\/a>, who is also a qualified Level 4 Oncology Exercise Specialist, explains how your exercise needs shift in each decade \u2013 and how to choose the right activity for you. <\/p>\n

Why is cardio fitness important?<\/p>\n

\u2018Cardiorespiratory fitness (CRF), often measured via VO2 max<\/a>, is one of the strongest independent predictors of all-cause and cardiovascular mortality,\u2019 says Baah. \u2018Large prospective cohorts, including the Aerobics Center Longitudinal Study<\/a>, and more recent analyses demonstrate that individuals in the lowest fitness categories have significantly higher mortality risk \u2013 independent of smoking, BMI, hypertension or diabetes.\u2019<\/p>\n

Your VO2 max \u2013 the maximum amount of oxygen your body can absorb and use during exercise \u2013 declines by roughly 5-10% per decade after the age of 30, says Baah, with sedentary individuals and those 60+ experiencing steeper declines. Maintaining cardiorespiratory fitness through regular aerobic training helps slow that decline, he adds, and is associated with: <\/p>\n

Reduced risk of cardiovascular disease.Improved insulin sensitivity and reduced risk of type 2 diabetes.Lower risk of colon, postmenopausal breast and endometrial cancers, according to the World Health Organisation (WHO) and World Cancer Research Fund reviews.Improved cognitive preservation and lower dementia<\/a> risk.Greater functional independence in older age.How much cardio should you do in each decade? <\/p>\n

According to WHO guidelines, adults 18+ should do 150-300 minutes per week of moderate-intensity aerobic activity, 75-150 minutes per week of vigorous-intensity activity or an equivalent combination. \u2018These recommendations remain consistent across adulthood, but application changes by decade,\u2019 says Baah, who outlines what those shifts might look like below.<\/p>\n

\"midlifeMorsa Images\/\/Getty Images<\/p>\n

How much cardio should you do at each age?<\/p>\n

20s-30s
<\/p>\n

\u2018Aim towards the upper end of the range [of those WHO guidelines] if recovery allows. This is the decade to build peak VO2 max. Including 1-2 vigorous sessions weekly can meaningfully improve long-term aerobic capacity.\u2019<\/p>\n

40s-50s
<\/p>\n

\u2018Maintain at least 150-300 minutes weekly. Joint-friendly activities such as cycling, incline walking<\/a>, rowing<\/a> or swimming<\/a> can reduce overuse risk. Interval training remains effective, though recovery may require more structure.\u2019<\/p>\n

60s-70s
<\/p>\n

\u2018Target a minimum of 150 minutes of moderate activity weekly. Evidence shows maintaining aerobic fitness in this decade is strongly associated with preserved independence and reduced cardiovascular events. Add balance<\/a> and coordination work alongside cardio.\u2019
<\/p>\n

80s-90s
<\/p>\n

\u2018The focus shifts to autonomy and function. Meeting the minimum 150 minutes weekly is ideal, but in previously sedentary adults, any increase above baseline inactivity produces meaningful health benefits. Walking, aquatic exercise and stationary cycling are effective and low impact.\u2019<\/p>\n

How to increase cardio when you don\u2019t like cardio<\/p>\n

For those who have tended to shy away from cardio-based exercise, or who only associate it with running, Baah\u2019s best tip is to \u2018redefine cardio,\u2019 and to recognise that \u2018aerobic benefit can be accumulated in shorter bouts throughout the day.\u2019 He recommends trying: <\/p>\n

10-15-minute brisk walks after meals<\/a>, which help manage blood sugar levels.Resistance circuits or loaded carries that elevate heart rate into moderate zones.Incline treadmill walking while watching television.Dance<\/a>, racket sports<\/a> or recreational sports.<\/p>\n

Research has also shown the benefits of high-intensity interval training (HIIT) on VO2 max, adds Baah, which can often be a more time-efficient option for people.<\/p>\n

Related StoryThe importance of strength training <\/p>\n

Despite the huge health and longevity benefits of cardio in isolation, it\u2019s \u2018insufficient for healthy ageing,\u2019 says Baah. Indeed, WHO guidance also recommends at least two muscle-strengthening activities per week for all adults.<\/p>\n

\u2018Muscle mass<\/a> begins declining from 40 and accelerates after 60,\u2019 adds Baah. \u2018Loss of lean mass is strongly associated with metabolic dysfunction, falls and loss of independence.\u2019 <\/p>\n

How much cardio is too much?<\/p>\n

\u2018For most adults, exceeding 300 minutes per week of moderate-intensity activity provides additional cardiovascular benefit,\u2019 says Baah. Indeed, WHO guidance goes by the motto that \u2018more is better\u2019 and that everyone who can, should exceed 300 minutes. But it’s not a one-size-fits-all situation \u2013 people have different priorities, needs and schedules, so should aim for the above target recommendations where possible and only do more if and when they can. <\/p>\n

\u2018However, extremely high volumes of prolonged high-intensity endurance training, particularly over many years, have been associated in cardiology literature with a higher incidence of atrial fibrillation<\/a> [a heart rhythm disorder where your heartbeat is unsteady],\u2019 adds Baah. \u2018The absolute risk remains low, but volume and recovery matter.\u2019<\/p>\n

Persistent fatigue, declining performance, sleep disruption, elevated resting heart rate and recurrent injury could signal excessive training, he adds, and you should always progress gradually and seek medical clearance if you have existing heart issues. <\/p>\n

\u2018Cardio is protective at almost every dose above inactivity. The risk profile shifts only at extremes of volume or in predisposed individuals.\u2019<\/p>\n

Note that all advice in this article is general exercise advice only, not medical advice.<\/p>\n

Related Stories\"Headshot<\/p>\n

Hannah Bradfield is a Senior Health and Fitness Writer for Women\u2019s Health UK. An NCTJ-accredited journalist, Hannah graduated from Loughborough University with a BA in English and Sport Science and an MA in Media and Cultural Analysis. \u00a0She has been covering sports, health and fitness for the last five years and has created content for outlets including BBC Sport, BBC Sounds, Runner\u2019s World and Stylist. She especially enjoys interviewing those working within the community to improve access to sport, exercise and wellness. Hannah is a 2024 John Schofield Trust Fellow and was also named a 2022 Rising Star in Journalism by The Printing Charity. \u00a0A keen runner, Hannah was firmly a sprinter growing up (also dabbling in long jump) but has since transitioned to longer-distance running. While 10K is her favoured race distance, she loves running or volunteering at parkrun every Saturday, followed, of course, by pastries. She\u2019s always looking for fun new runs and races to do and brunch spots to try.<\/p>\n