Is ‘Soft Cardio’ the key to a long life?
Did you do 200 minutes of zone 2 cardiovascular work last week?
It’s not a random number...
It’s what many governing bodies for health recommend for a longer, healthier life.
But what is Zone 2 cardio?
How do you know if you’re in it?
And how do you actually fit it into real life?
Before we get there...quick check in.
Write down all the workouts you did in the last 7 days.
Strength training, yoga, running, Pilates… add up the minutes.
Now here’s the catch: not all of that counts as Zone 2.
Zone 2 is low-to-moderate intensity cardio- around 60–70% of your max heart rate.
It should feel like:
A steady, sustainable effort
You can talk, but not sing
It's not a slow trot to the shop- it's effortful but not hard
Think: brisk walking, easy cycling, light jogging.
But it is super personal.
Someone very fit might be running comfortably in Zone 2.
Someone untrained or overweight might find that even a short walk pushes them into higher zones (Maybe even zone 4 or 5)
That’s normal...and exactly why personalisation matters.
Zone 2 is where your body builds its aerobic foundation:
Stronger heart
Better fat metabolism
More mitochondria (energy production)
Improved endurance and recovery
It’s not flashy, but it’s where a lot of long-term health benefits happen.
Fitness watches can help you track your heart rate zones but you don't need one.
(And they can be expensive, inaccurate and faffy).
A simple rule: If you can talk, but not sing, you’re likely in Zone 2.
Whilst he goal is around 150–200 minutes per week, that doesn't mean you need to be in the gym for it!
You are already busy.
You don't need me to suggest you get on a treadmill for an extra 200 mins per week 😂
You could:
Walk the last 2 stops on your train journey
Take your work calls on the move- headphones are GREAT these days at blocking out noise
Take the stairs whenever you get the choice- pack a spare top for work if you are worried about getting sweaty!
Get outside for a morning or lunchtime walk
Take the kids to the park and run around with them- wear loose clothing so you can move freely!
This is why you should look for opportunities in everyday life!
Low-intensity movement still counts- it doesn't have to be a strict 'workout'.
Zone 2 isn’t the answer to living forever, but it’s a big missing piece for many people.
Just start with this:
Move more, move often, and keep it at a pace you can sustain.
It’s simple, but incredibly powerful.
And if you do choose to get more zone 2 cardio done in the gym, I recommend:
Taking out bodyweight and gravity can help you regulate your heart rate and avoid heart rate spikes- use machines like rowers or bikes.
If your heart rate spikes easily, you can also use run/ walk intervals if you are using a treadmill. This makes it easier for you to regulate your heart rate.
Be sure your effort level is no more than 7/10 (10 being the hardest you could work).
But above all else, remember that the world loves to give you trends!
So even if you read the headline 'Zone 2 Cardio is the best for longevity' please remember...
Zone 2 Cardio is important.
But so is Strength/ Resistance Training (you need your legs to hold you up!)
So is flexibility training. (You need good posture to be able to move without injury!)
So, finding balance in your week is KEY.
So be sure to hit your cardio, strength and flexibility each week, and keep it balanced!
This is exactly why all members of my online fitness platform (Body Bond Online) have access to Strength, Cardio and Flexibility classes (Live and on-demand).
For sure, there will be one type of training you love and one you hate.
But having somebody on your side encouraging you to keep it balanced can be KEY to staying healthy and on track!