The evidence is convergent. Multiple independent sources reach the same conclusion, the underlying mechanism is well-characterized, and even the field's most cautious voices treat it as worth doing.
I've talked before on the podcast about the fact that the scientific literature and the health literature really points to the incredibly positive effects of getting 150 minutes to 180 minutes per week minimum of what's called zone II cardio.
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60 minutes of zone II cardio each day, or perhaps 3-4 times per week, as we head into the new year.
we should all strive to get anywhere from 180 to 220 minutes of Zone 2 cardio per week that's movement that allows you to hold a conversation but where you do it more intensely or even a bit more intensely you wouldn't be able to hold that conversation
So that means both a combination of cardiovascular exercise, a minimum of 180 to 220 minutes of so-called zone 2 cardio per week.
And Peter has essentially hammered home the truth, which is that we should all be getting somewhere between 150 to 200 minutes of so-called zone 2 cardio where we're walking a lot and/or moving about where we can just barely hold a conversation.