How to integrate zone two cardio daily?

Integrating zone two cardio into your daily routine is practical and beneficial for overall health. Here are some strategies recommended by Andrew Huberman:

1. Integrate Into Daily Activities: Zone two cardio can be meshed with daily activities such as walking briskly while taking phone calls, pacing during meetings, or carrying groceries. This method allows you to incorporate more movement into tasks you already need to complete 1.

2. Aim for Weekly Goals: The goal should be to engage in at least 200 minutes of zone two cardio per week. This can be done without formal exercise sessions by increasing overall daily movement. This approach makes it easier to achieve daily cardio without disrupting your schedule 1.

3. Flexible Activities: Activities like hiking, cycling, or jogging where you can maintain a conversation without gasping for air are ideal. It's about increasing the heart rate and breathing rate while remaining sustainable over time 2.

4. Outdoor Exercise: Whenever possible, schedule longer sessions, such as a 60 to 90-minute jog or hike outdoors weekly. This not only complements your fitness goals but also exposes you to sunlight and fresh air, enhancing mental well-being 2.

By viewing zone two cardio as part of your lifestyle rather than a separate chore, you can effortlessly meet your fitness goals while maintaining other aspects of life like social engagements or work productivity.