How Much Cardio Do You Really Need?

Staying active is key to feeling good and keeping healthy, but how much cardio should you be doing each week? Experts say you should aim for either 150 minutes of moderate activity, like brisk walking, or 75 minutes of intense activity, like running, per week. That breaks down to about 30 minutes a day, five times a week. Despite knowing the benefits, many people still struggle to hit these targets.

One fun and effective way to get your cardio in is through boxing. You might think boxing is all about fighting, but it doesn’t have to be. Non-contact boxing focuses on the moves and techniques without the sparring, making it a great workout. It’s a full-body exercise that gets your heart pumping and muscles working, and it’s anything but boring.

Boxing isn’t just great for your heart. Studies show it can help with conditions like Parkinson’s disease and even make workouts more enjoyable. When exercise feels like a game, you’re more likely to stick with it and see results.

Motivation is key to keeping up with any exercise routine. Having support from friends, enjoying your workouts, and seeing the benefits can all help you stay motivated. When you find an activity you love, like boxing, it’s easier to make it a habit.

So, if you’re looking for a way to meet your cardio goals, give non-contact boxing a try. It’s a fun, engaging way to stay active and healthy, helping you hit those recommended activity levels and boost your overall well-being.


References:

Cai, W., Tang, D., Gao, Y., Yang, W., Chen, S., Gao, L., … & Li, L. (2020). Characteristics and associated factors of physical activity-related injuries among university students in southern china. Scientific Reports, 10(1). https://doi.org/10.1038/s41598-020-61197-7

Domingos, J., Radder, D., Riggare, S., Godinho, C., Dean, J., Graziano, M., … & Bloem, B. (2019). Implementation of a community-based exercise program for parkinson patients: using boxing as an example. Journal of Parkinson S Disease, 9(3), 615-623. https://doi.org/10.3233/jpd-191616

Ito, K. (2024). Gamified exercise for the distal upper extremity in people with post-stroke hemiparesis: feasibility study on subjective perspectives during daily continuous training. Annals of Medicine, 56(1).

Lowery, B. (2023). Can boxing deliver a knockout punch against parkinson's disease? a review of the evidence. Acsmʼs Health & Fitness Journal, 27(4), 11-18. https://doi.org/10.1249/fit.0000000000000878

Román-Mata, S., Puertas-Molero, P., Ubago-Jiménez, J., & González-Valero, G. (2020). Benefits of physical activity and its associations with resilience, emotional intelligence, and psychological distress in university students from southern spain. International Journal of Environmental Research and Public Health, 17(12), 4474. https://doi.org/10.3390/ijerph17124474