Zone 2 cardio can be integrated into daily activities without negatively impacting social engagement or work output.

“So the message is very simple, get 200 minutes or more of zone 2 cardio per week. And the message is also a very reassuring one which is that zone 2 cardio can be spread throughout your daily activities, and that if you're doing enough of it, you probably don't even have to count the total amount of zone 2 cardio that you're getting. If you simply make the effort to move around a lot more during your daily activities and to mesh that zone 2 cardio with your daily activities, you're going to hit that threshold of 200 minutes per week minimum.”

“and that it does not have to impede and it in fact can improve other aspects of our daily life like our ability to engage socially, our ability to have a great output at work in whatever type of work you do.”

“So the basic tool here is yes, get 200 minutes per week minimum of zone 2 cardio. And notice I said 200 minutes, not 150 minutes to 200 minutes. I'm going to set the higher threshold of 200 minutes per week minimum of zone 2 cardio. But that you don't need to schedule that as time on the treadmill. If you want to, great. But what was communicated to me from Dr. Andy Galpin is that zone 2 cardio is immensely beneficial, it's not going to impede, and in fact, it's going to improve other aspects of fitness, and that it does not have to impede and it in fact can improve other aspects of our daily life like our ability to engage socially, our ability to have a great output at work in whatever type of work you do.”