Strength training has become the workout de rigueur, particularly among women, in the years since the pandemic. The data backs this up, with fitness app Strava reporting weight training as the fastest-growing workout trend in 2024.  

This isn’t without good science behind it, as strength training is incredible for muscle mass, bone density, and avoiding frailty as we age. And while it’s true that strength training is a powerful tool, it’s not the whole story. 

“There are benefits of more dedicated cardio training that we're missing out on if we only do strength training,” says Anna Maltby, a certified personal trainer and author of the newsletter How To Move. After all, heart disease is the leading cause of death for both men and women in the United States, and while strength training can improve certain elements of heart health, moderate to vigorous intensity aerobic exercise is a huge prevention tool.

“Essentially, cardio helps the heart stay younger for longer,” says cardiologist Maulik Majmudar. He points out that consistent cardio also helps lower blood pressure, improve cholesterol levels and insulin sensitivity, and calms the “flight or fight” response—all factors that reduce the lifetime risk of heart attack and stroke. 

“This is a big reason why I cringe about our current ‘optimization culture,’” Maltby continues. “If you get laser-focused on one element of your wellbeing, it can be to the detriment of other important factors for your overall health. It's important to find a balance.”

So, how do we find that balance and make cardio feel less like a chore and more like the essential, life-giving activity it is?

Find what works for you

We’re constantly bombarded with confusing messages about cardio. Some say high-intensity interval training (HIIT) is bad because it raises cortisol, while others claim walking just isn’t enough. It’s time to ditch the scare tactics, Maltby says. 

The truth? While HIIT can temporarily increase cortisol, it’s not harmful unless you’re overtraining. On the other hand, brisk walking is one of the most sustainable, accessible ways to get aerobic exercise. The goal isn’t just distance here; it’s pushing yourself in small ways, like walking hills or picking up the pace. 

Measure progress and set targets

Your doctor is the best resource for testing and explaining your individual heart health markers and how exercise can improve them. If tracking feels safe and supportive of your wellbeing, use your resting heart rate as a motivational metric. Otherwise, focus on your Rate of Perceived Exertion (RPE), a subjective way of measuring how hard you’re pushing yourself during exercise. It leverages a zero to 10 scale, with zero meaning no exertion (at rest), to 10 being your absolute maximum effort. By tuning into your heart rate or intensity of breathlessness during movement, you can notice how a specific activities, like a brisk walk, get easier over time. 

While the American Heart Association recommends 150 minutes per week of moderate aerobic activity or 75 minutes of vigorous activity, don’t let those big numbers intimidate you. As Maltby says, “It's all too common for people to have an all-or-nothing mindset, and if you feel like you can only get 20 or 40 minutes per week of cardio, don't let yourself feel like it's not worth doing. A little exercise is always better than no exercise.”

Dr. Majmudar adds that for most people, the risk isn’t too much cardio, but rather doing too much, too soon. He cautions that jumping into long or intense workouts without conditioning can cause injuries or excessive fatigue, and discourage consistency—so be sure to build in a ramp-up period if you’re new to incorporating cardio into your routine.

Short on time? Here’s how to sneak cardio into your routine 

It’s easier than you think to weave cardio into your day—it just means challenging convenience. Skip the elevators for the stairs, park farther from the store, or get off the train one stop early. Even better? Have a dance party with your kids. Remember, a 10-minute walk around the block after dinner is better than not walking at all. As Maltby reminds us, “It all counts.”

Social sweat sessions

Cardio doesn’t have to be a solo endeavor—and it’s usually more fun when it’s not. Social activities like dancing, walking, hiking, jogging, and active games like soccer are great ways to get your heart rate into the beneficial range. Maltby says they’ll all get you breathy, but not necessarily breathless, which is a good indicator you’re in the moderate heart rate zone. 

Make it stick—prioritize consistency over intensity

When motivation is low, focus on flexibility over a rigid schedule. Instead of a strict “Monday, Wednesday, Friday” routine, try aiming for a total number of workouts per month. This allows you to catch up when life gets busy.

Above all, make it fun. Combine cardio with an activity you already enjoy, like listening to a great podcast or walking to a favorite coffee shop for a treat. Or, take an online streaming workout class from home that the whole family can join in on—without the in-person intimidation factor or commute time. 

And remember, the best cardio isn’t the most intense or the most “optimized,” it’s the cardio you’ll genuinely do—consistently.