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Global Health Experts Shift From Step-Count Targets to Zone 2 Cardio and Strength Training

It integrates moderate cardio, strength routines, nutritional guidance with daily movement into a weekly schedule designed to extend healthspan.

Usando neuroimágenes y modelos de inteligencia artificial, se detectó un deterioro cerebral más marcado en adultos mayores, varones y personas con desventajas socioeconómicas/Foto: Canva
Mejorar aspectos de la rutina es la clave para lograr una mayor longevidad
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Overview

  • The World Health Organization now recommends at least 150 minutes of moderate or 75 minutes of vigorous aerobic activity per week plus two muscle-strengthening sessions.
  • Neuroscientist Andrew Huberman urges 150–200 minutes weekly of zone 2 cardio at 60–70% of maximum heart rate to support cardiovascular resilience and metabolic health.
  • Mikel Izquierdo labels 10,000-step and 30-minute daily walk goals obsolete and highlights targeted strength training as essential to prevent age-related muscle loss and functional decline.
  • Balanced nutrition is emphasized alongside exercise to maintain metabolic function and reduce the risk of chronic diseases such as diabetes and cardiovascular disorders.
  • Experts advise embedding movement into everyday tasks—walking during calls, taking stairs or carrying groceries—as a practical way to meet cardio targets without separate workout sessions.