Cardio Is For Everyone
Cardio for Everyone: Why Cardiovascular Fitness Can’t Be Overlooked
Written by Dr. Fiona Callender, ND
Cardiovascular exercise has gone in and out of “fashion” over the past few decades. We’ve swung from the aerobics-heavy, thinness-focused culture of the 1990s to a more recent extreme where cardio is often blamed by fitness influencers for stalled weight loss or burnout.
But the truth is this: the benefits of cardiovascular and endurance exercise extend far beyond aesthetics or weight. Cardiorespiratory fitness is one of the strongest predictors of long-term health and longevity, and it deserves a place in everyone’s movement routine.
What Is Cardiovascular Exercise?
Cardiovascular exercise is any continuous movement that requires your heart and lungs to work together to deliver oxygen to your muscles so they can produce energy. Put simply, “cardio” is any activity that raises your heart rate and breathing for a sustained period of time.
This type of movement builds cardiorespiratory fitness, which has wide-ranging benefits for overall health. Research-based guidelines suggest that adults aim for a minimum of 150 minutes of moderate-intensity activity per week. This could look like brisk walking, cycling, swimming, dancing, hiking, or any activity that leaves you slightly breathless but still able to hold a conversation.
The Goal: Building Cardiorespiratory Fitness
Cardiorespiratory fitness reflects your body’s ability to perform physical work. It depends on several interconnected systems:
Your heart and lungs, which deliver oxygen
Your blood vessels, which transport it
Your mitochondria, the “powerhouses” of your cells that use oxygen to create energy
Your ability to clear metabolic waste that builds up during activity
One common measure of cardiorespiratory fitness is VO₂ max, which estimates how much oxygen your body can use per minute during exercise. Many smart watches now estimate VO₂ max over time. While exact measurement requires specialized testing, predicted values can be estimated using factors like age, sex, height, weight, resting heart rate, and activity levels.
Why Cardiorespiratory Fitness Matters So Much
Higher cardiorespiratory fitness is associated with a lower risk of all-cause mortality, meaning a lower risk of death from any cause. This relationship is well established and holds true regardless of age, sex, race, ethnicity, or the presence of other health conditions.
Improved fitness is linked to reduced risk of:
Coronary artery disease
High blood pressure
Type 2 diabetes
Stroke
Certain cancers
In fact, cardiorespiratory fitness is a more powerful predictor of cardiovascular disease risk than many traditional risk factors, including high cholesterol, hypertension, metabolic syndrome, diabetes, and even smoking. While these factors are still important, research consistently shows that being moderately to highly fit dramatically reduces cardiovascular risk, even when other risk factors are present.
Fitness Isn’t Always Visible
One of the most important - and often overlooked - points is that cardiorespiratory fitness can’t always be seen.
Someone with a higher body mass index or more body fat who has good cardiorespiratory fitness often has a lower risk of poor cardiometabolic health than a thinner person with low fitness levels. This reinforces a crucial message: health and fitness are not determined by appearance.
We cannot - and should not - judge someone’s health based on how they look.
Cardio and Aging: Protecting Your Heart Over Time
Long-term endurance training has been shown to slow age-related declines in cardiovascular function. Regular cardiovascular exercise helps preserve heart elasticity, blood vessel health, and overall aerobic capacity as we age, supporting independence and quality of life later on.
So what does it take to see these benefits? Roughly 4–5 days per week of about 30 minutes per session, which aligns well with Canadian physical activity guidelines recommending 150 minutes of moderate-intensity exercise weekly.
Strength and Cardio: Both Matter
For long-term health, resilience, and independence, we need both strength training and cardiovascular exercise. Strength builds muscle and bone, while cardio protects the heart, lungs, and metabolic health. One does not replace the other - they work best together.
What Gets in the Way?
If cardio is so beneficial, why is it often skipped? Common barriers include:
All-or-nothing thinking: believing exercise only “counts” if it’s intense, long, or perfect
Access to equipment or facilities
Lack of confidence or uncertainty about where to start
The good news is that cardiovascular exercise doesn’t need to be complicated, extreme, or punishing to be effective. Consistency matters far more than intensity or trendiness.
A Few Simple Reminders
If you’re feeling unsure where to start, here are a few important truths to remember:
Doing some exercise is better than doing none. Even small amounts of movement add up over time, and can still improve your heart health, mood, and energy.
Doing more is probably even better. As your fitness improves, gradually increasing your duration or frequency can continue to support your health and longevity.
Easing into it and finding activities you enjoy is a good way to start. Cardio doesn’t need to look a certain way. Walking, dancing, hiking, cycling, swimming, or even gardening can all count - the key is consistency.
Getting support can be incredibly valuable. Whether you need help building a plan, preventing injury when starting something new, or staying accountable, we have practitioners who are here to help you reach your goals. I welcome you to book a meet and greet to get some support if you aren’t sure where to start!