From the blog
Cardio and Longevity: What the Evidence Means for Training
April 7, 2024
Reviewed September 2026.
Research consistently links higher cardiorespiratory fitness and regular physical activity with better health outcomes. That is an association at the population level, not a promise about how long one person will live.
What the Evidence Supports
- Some activity is better than none.
- Adults can build toward current aerobic and strength guidelines over time.
- The right starting point depends on health, experience, and current ability.
- Consistency matters more than turning every session into a maximal effort.
How to Start
- Choose an activity you can repeat.
- Start below your maximum and increase time or intensity gradually.
- Current adult guidance uses a weekly mix of aerobic activity and strength training.
- If you have a chronic condition, symptoms, or a long break from exercise, ask your healthcare professional what is appropriate before starting.
Source: Association of Cardiorespiratory Fitness With Long-term Mortality
Cardio Training at Forge Athletics
Forge coaches can help you build aerobic work into a broader training plan and progress it from your current ability.