How Much Cardio Should You Get in Your 20s, 30s, 40s, and Beyond?

Cardiovascular exercise (or “cardio”) is essential for heart health, weight management, and overall fitness. The American Heart Association recommends at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity cardio per week for adults. However, your ideal cardio routine can shift as you age due to changes in metabolism, hormone levels, and lifestyle.

Your 20s are an excellent time to establish consistent habits. At this age, you typically have a faster metabolism and greater recovery capacity. Aim for a minimum of 150–300 minutes of moderate cardio per week.

This can include running, cycling, swimming, or group fitness classes. If you’re a runner, consider logging about 3–5 miles (4.8–8 km) two or three times a week at a moderate pace.

If you prefer high-intensity workouts, try 20–30 minutes of intervals two or three times a week. Always balance intense workouts with enough rest and proper nutrition to maximize results.

By your 30s, work and family responsibilities may begin to compete for your time. Cardio is still vital to keep energy levels high and manage stress.

Aim for 150–200 minutes of moderate-intensity exercise each week, or about 75–100 minutes of vigorous-intensity exercise if that better fits your schedule. Incorporating a weekend run of 4–6 miles (6.4–9.7 km) or a couple of spin classes can help you reach your fitness goals.

Be mindful of recovery—adequate sleep and stretching become increasingly important to prevent injuries.

In your 40s, metabolism starts to slow, and muscle mass may gradually decrease. To counteract these shifts, maintain at least 150 minutes of moderate cardio, spread across 3–5 sessions per week.

You can break it up into brisk walks, short runs, or cycling sessions of 30–45 minutes each. If running is your go-to workout, aim for 3–4 miles (4.8–6.4 km) a few times per week, adjusting your pace to avoid overuse injuries.

Consider adding low-impact cardio such as elliptical training or swimming to reduce stress on joints.

During your 50s, heart health and joint preservation become top priorities. Keep your weekly cardio at 150 minutes of moderate intensity—this could be brisk walking, cycling, or swimming.

If you enjoy running, shorter distances at a comfortable pace, like 2–3 miles (3.2–4.8 km), might be safer and more sustainable.

Listen to your body, and incorporate strength training to support bone density and muscle mass. If you have any chronic conditions, consult with a healthcare provider about tailoring your routine.

As you enter your 60s, it’s crucial to stay active to preserve mobility and cardiovascular health. Aiming for at least 120–150 minutes of moderate-intensity cardio per week is a good goal. Low-impact exercises such as water aerobics, walking, or stationary cycling are gentler on your joints.

If you still love to run, consider shorter routes—1–2 miles (1.6–3.2 km) at a relaxed pace—to reduce the risk of injury. Make sure to warm up thoroughly, stay hydrated, and consult a professional if you have concerns about existing health conditions.

Cardio is a lifelong commitment that can be adjusted to suit your changing body and lifestyle. Whether you’re running miles or taking brisk walks, the key is consistency and enjoying the process. Remember that these guidelines are just a starting point—your personal needs may vary based on health conditions, fitness goals, and individual preferences.

Always consult with a healthcare professional before starting or modifying an exercise program, especially if you have preexisting medical conditions or concerns about your heart or joint health. Everyone’s body is unique, so listen to yours and make adjustments as needed for safe, effective workouts.