Cardio exercise, also known as aerobic exercise, includes activities like jogging, hiking, and most team sports, and it utilizes the cardiovascular and cardiorespiratory systems.

Studies have shown that high-intensity interval training can elicit greater improvements in VO2max compared to more classical endurance training, indicating that exercise intensity can act as a replacement for exercise duration.

One study found that as little as six times 10 to 20 second sprints per week, along with some lower intensity activity, can improve fitness by almost 10% within two months, suggesting that increasing exercise intensity can reduce the required exercise time.

A certain amount of intensity is probably needed for longer term changes in health, while low intensity exercise provides immediate effects on metabolism.

The study found that people who met the CDC's exercise guidelines of at least 150 minutes of moderate intensity aerobic activity every week achieved this mainly through activities like walking, cycling, household chores, or playing a sport, and still had a lower risk of all-cause mortality.

Javier suggests that something is better than nothing, but more is better than less. Movement is key and doing it relatively frequently can be helpful. Finding what works for you is key.

Javier reassures that going from very low or no exercise to something yields most of the beneficial effects, and it's diminishing returns thereafter. Small things like taking the stairs or increasing the number of steps throughout the day can also increase overall physical activity.

Javier advises being aware of the decrease in physical activity when working from home and incorporating movement throughout the day, possibly during the time that would have been spent commuting.