Welcome to Fit Body Happy Joints. This is your one question Monday where myself I am Shannon and Dr.

Payton Busker who teaches for Evelo and works for Evelo.

And as a former physical therapist,

we go over one of your questions just as concisely as we can.

So today we are talking about steps and walking and we love walking around here.

But I think there's lots of confusion of how much should you be walking.

Can you overwalk? How many steps do you need to be taking per day how much cardio do you need to be doing per day

there's lots of confusion around this and so we want to kind of make this more clear for you I think there's also a lot of

popularity around like under the desk treadmills and should you be doing that or or how can you

incorporate that into into your work day.

So let's get into it.

We ready?

Ready.

Okay, so first let's talk about our

our overall recommendation for cardio and then we'll kind of make this more macro and we'll

talk about like we'll funnel it down a little bit more as we go along. So our recommendation for cardio per week is 150 minutes of zone 2 cardio, which is just like light to moderate intensity cardio.

This can be you're walking, this can be, you know, if you're a

runner like a jog that's like pretty low intensity, swimming, biking,

anything that's like not going to over stress your system, but it gets your heart rate up a little bit.

We like to say like you should still be able to breathe in and out through your nose.

Yeah. But you might be to the point where it's getting difficult to breathe in and out through your nose.

Or like you could easily hold the conversation as you're going. Yes. Yes.

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