Do you do 150+ minutes of moderate intensity aerobic activity per week?

[Anonymous]

Anonymous wrote:It is so easy to get injured while running. If you are really committed to it and really focus on safety you can hopefully avoid injury. Though for me I have found that I had to do a fair amount of resistance training before I could run without developing tendonitis. If you don't even like running there are so many other ways to get cardio that have much lower injury rates.

It’s easy if you do too much at once. I’ve been running consistently for years and have never injured myself bc I follow a plan and get new shoes when I’m supposed to.

[Anonymous]

Anonymous wrote:

Anonymous wrote:It is so easy to get injured while running. If you are really committed to it and really focus on safety you can hopefully avoid injury. Though for me I have found that I had to do a fair amount of resistance training before I could run without developing tendonitis. If you don't even like running there are so many other ways to get cardio that have much lower injury rates.

It’s easy if you do too much at once. I’ve been running consistently for years and have never injured myself bc I follow a plan and get new shoes when I’m supposed to.

Good for you! But large percentages of runners get injured every year, and so as I said while it certainly possible to run safely, many people do not. Why demand that people engage in a sport that is statistically likely to get them injured and that they have already said they don't enjoy?

[Anonymous]

After many years of not doing so (I more or less stopped on 3/13/2020), I have been doing so since Memorial Day weekend of 2025. I (middle-aged male) have lost a substantial amount of weight and now jog a half-marathon distance every weekend.

I surprisingly feel no better physically now compared to my more lethargic eras.

[Anonymous]

Anonymous wrote:Yep. I ride ~4 times a week for an hour. Plus grooming and stable chores before/after the ride. Plus hiking out to the back 40 to get the darn horse in the first place. Plus throwing hay (bales @45 lbs.) and taking regular feed deliveries (bags @50 lbs.).

lol. My friend’s mom who was super fit at 55 told me trail riding was the secret to staying in shape.

[Anonymous]

Not really because my higher priority is strength training right now (about 120 minutes a week). It does get me breathing hard but not sure it counts as moderate intensity cardio. I do 60 minutes of running as well, and feel more in shape (and faster) than when I was only running. I walk as much as I can fit given time and weather, which is low intensity and not a huge amount in the winter.

[Anonymous]

Anonymous wrote:

Anonymous wrote:OP, what kind of exercise are you doing that counts as moderate intensity aerobic activity? I have been consistently doing strength training for the past 9 months and also feel amazing (and proud! First time in my life I've done so well at sticking to a routine). I think I'm ready to add cardio in...but I hate HIIT and running. Would love to hear what others do.

That's awesome! I am so proud of you internet stranger. I'm glad you are proud of you.

I'm not OP but I do run outside. I think people who say they hate running aren't doing it right. They are going too fast (almost always the case, especially when you are first starting, you should almost be speed walking), they are ill-equipped (strength shoes should be tight and running shoes should be quite big), or they are going for too long. You should start slow and walk/jog, like 30 seconds at a time x 4, then the next time is 30 seconds x 6, then 1 minute x4 etc.... download a couch to 5k program and you may really surprise yourself! Get a fitness watch or download one on your phone, find a nice trail/route near your house, and DON'T QUIT. Consistency is so important!

But if you really don't like it, look into a Peloton bike, an elliptical, a cheap treadmill etc.

I’ve been running on and off since my 20s - never super long distances - and ever since my mid-40s I don’t seem to be able to keep any running routine without getting injured. And I am not doing anything crazy at all in terms of length or speed.

[Anonymous]

Anonymous wrote:

Current workouts:

35 minute strength/HIIT, 2x/week
25 minute interval training (on bike), 1x/week
35 minute swim, 1x/week.

Just a warning. I am older and not at all athletic. However, I did slightly less than this for a number of years and ended up with osteoporosis. Swimming--which I did 3 or 4 times a week for 45 minutes--and cycling do NADA for bone density. They are great aerobic exercise but you need to do weight bearing exercise as well. (Depending on what you do, the HITT might qualify.)

When I got to the osteopenia stage the doctor told me that if I couldn't spend more time exercising I should cut back on swimming and start walking.

If you are white or Asian and on the short side you are generally at higher risk.

I use a Fitbit and it tells me that I am in excellent cardiovascular shape. My bones are a different story.

Oof PP here, thanks for that insight. I also am the one who just posted about getting injured running all the time … but I keep on trying to restart for bone health! I do walk a lot and I hope the resistance training helps.

I love swimming but only do it once a week!

[Anonymous]

Anonymous wrote:Not really because my higher priority is strength training right now (about 120 minutes a week). It does get me breathing hard but not sure it counts as moderate intensity cardio. I do 60 minutes of running as well, and feel more in shape (and faster) than when I was only running. I walk as much as I can fit given time and weather, which is low intensity and not a huge amount in the winter.

I am similar. Once I started strength training I felt like it made me sooo much more fit compared to years of jogging and elliptical.

[Anonymous]

Anonymous wrote:

Anonymous wrote:Not really because my higher priority is strength training right now (about 120 minutes a week). It does get me breathing hard but not sure it counts as moderate intensity cardio. I do 60 minutes of running as well, and feel more in shape (and faster) than when I was only running. I walk as much as I can fit given time and weather, which is low intensity and not a huge amount in the winter.

I am similar. Once I started strength training I felt like it made me sooo much more fit compared to years of jogging and elliptical.

I am the OP, and I totally agree that strength training is so important. For me they complement each other. Strength builds my power for cardio, and cardio is the fun part of my workout routine that makes the strength stuff that I don't love worth it.

It is hard to fit it all in. I am fortunate to have a flexible job and a spouse who is a supportive and good partner in terms of parenting and housework.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:It is so easy to get injured while running. If you are really committed to it and really focus on safety you can hopefully avoid injury. Though for me I have found that I had to do a fair amount of resistance training before I could run without developing tendonitis. If you don't even like running there are so many other ways to get cardio that have much lower injury rates.

It’s easy if you do too much at once. I’ve been running consistently for years and have never injured myself bc I follow a plan and get new shoes when I’m supposed to.

Good for you! But large percentages of runners get injured every year, and so as I said while it certainly possible to run safely, many people do not. Why demand that people engage in a sport that is statistically likely to get them injured and that they have already said they don't enjoy?

NP. I power walk at a steep incline and have chosen this over running for my aerobic exercise. It’s an incredible workout and is easier on my joints (and pelvis, as I have persistent pelvic floor issues after having my last a few years ago).

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:It is so easy to get injured while running. If you are really committed to it and really focus on safety you can hopefully avoid injury. Though for me I have found that I had to do a fair amount of resistance training before I could run without developing tendonitis. If you don't even like running there are so many other ways to get cardio that have much lower injury rates.

It’s easy if you do too much at once. I’ve been running consistently for years and have never injured myself bc I follow a plan and get new shoes when I’m supposed to.

Good for you! But large percentages of runners get injured every year, and so as I said while it certainly possible to run safely, many people do not. Why demand that people engage in a sport that is statistically likely to get them injured and that they have already said they don't enjoy?

DP - Large percentages of crossfitters/bikers/adult sports players get injured. Running is no more dangerous than many other cardio activities. If you don't want to run, fine! That's your prerogative, but it's not particularly dangerous when not pushing too hard to fast.

It's me again:

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:It is so easy to get injured while running. If you are really committed to it and really focus on safety you can hopefully avoid injury. Though for me I have found that I had to do a fair amount of resistance training before I could run without developing tendonitis. If you don't even like running there are so many other ways to get cardio that have much lower injury rates.

It’s easy if you do too much at once. I’ve been running consistently for years and have never injured myself bc I follow a plan and get new shoes when I’m supposed to.

Good for you! But large percentages of runners get injured every year, and so as I said while it certainly possible to run safely, many people do not. Why demand that people engage in a sport that is statistically likely to get them injured and that they have already said they don't enjoy?

DP - Large percentages of crossfitters/bikers/adult sports players get injured. Running is no more dangerous than many other cardio activities. If you don't want to run, fine! That's your prerogative, but it's not particularly dangerous when not pushing too hard to fast.

It's me again:

I mean it's just not true that all types of cardio carry the same risks. You can pretty much get injured doing anything, but the rates and severity of injuries vary greatly among different types of activities.

But I applaud you for finding an excuse to share your data with us.

[Anonymous]

What counts as “aerobic activity”? Anything that raises your heart rate even if it’s not something traditionally considered aerobic activity such as running, cycling, swimming, etc.?

[Anonymous]

Anonymous wrote:What counts as “aerobic activity”? Anything that raises your heart rate even if it’s not something traditionally considered aerobic activity such as running, cycling, swimming, etc.?

Yes, but it should be a sustained increase on your heart rate. If you are focusing on building strength, your heart rate will go down between sets, so it won't have the same benefits.

[Anonymous]

I've done about 300 minutes per week for the past 5 years (office job and not much other activity beyond walking to/from metro). I love a good sweat to clear my mind at the end of the day. I like endurance and interval rides on the Peloton.

I hate doing strength but probably eke out 90 to 120 minutes per week.