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Fit 150 Minutes of Cardio into Your Busy Week | Be Well Medical

Close-up of doctor holding stethoscope to model of a heart

If you're looking to get in shape, one of the best ways to do it is by incorporating cardiovascular exercise into your weekly routine. The American Heart Association recommends aiming for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity per week. Here are some tips on incorporating a regular cardio routine that works for you.

Set Realistic Goals

Start with small goals and work your way up. For example, aim for 30 minutes of moderate-intensity exercise three times a week if you're starting. Once you've established this as part of your routine, start adding five minutes each week until you reach your goal of 150 minutes.

Find an Activity You Enjoy

If running on a treadmill makes you want to run in the other direction (literally!), then don't do it! Find something that you enjoy doing and can stick with consistently. It could be swimming laps at the pool, taking a dance class, playing basketball with friends, or going for a long walk outside. The important thing is to find something that fits into your lifestyle and makes exercise enjoyable.

Mix Up Your Routine

It's natural to fall into an exercise rut sometimes—but don't let it take over! To keep things interesting and prevent boredom (or even injuries), switch up your workout type and intensity level every few weeks. This will help ensure that all parts of your body are getting an effective workout without putting too much strain on any one area.

Achieving the recommended amount of cardiovascular exercise per week may seem daunting at first—but it doesn't have to be intimidating! By setting realistic goals, finding activities you enjoy, and mixing up your routine from time to time, you can create an effective workout plan that fits into your busy lifestyle –– no sweat! With a bit of dedication and determination, reaching those 150 minutes won't seem so overwhelming after all!


Nichole Shiffler, NMD Dr. Nichole Shiffler is a naturopathic primary care physician and medical director of Be Well Medical Primary Care. Dr. Shiffler focuses her practice on women's and pediatric medicine. Dr. Shiffler also has an extensive history of treating irregular menstrual cycles, thyroid disease, menopause, acne, PCOS, and diabetes. She utilizes nutrition and herbal medicine to deliver an effective treatment plan to her patients. Dr. Shiffler is available for patient care at Be Well Medical Primary Care. Call (480) 219-9900 to schedule an appointment with Dr. Shiffler.

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