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Prescription

Your exercise prescription

Human beings are built to move. Most of us now sit through the day, and it shows up as heart disease, diabetes, weight gain and low mood. This is how to reverse it.

Written by Collin R. Bennett, MD, board-certified family physician. Last reviewed .

RxPrescribed byCollin R. Bennett, MDTakeDaily steps, plus weekly cardio and strengthRefillsUnlimited

  1. Get a fitness tracker

    A watch that counts steps and reads heart rate makes you aware of how much you move, and makes goals easier to hit.

    I prefer Garmin. The Forerunner is a good entry-level model. An Apple Watch or Fitbit works too. It needs to track steps and heart rate during runs. Sleep tracking is a bonus.

  2. Walk 7,000 to 10,000 steps a day

    Start where you are. If you get 3,000 steps a day now, add 500 a week until you reach the goal. Walking, stairs and any light movement count.

    Why. More daily steps means a lower risk of death from any cause, and from heart disease in particular. Even modest increases help.

    Steps per dayLower risk of death from any cause, compared with about 3,900 steps
    5,50048%
    7,40055%
    11,50067%
    Steps per dayLower risk of death from heart disease, compared with about 2,300 steps
    4,00016%
    6,70049%
    10,40077%

    These numbers come from a pooled analysis of 17 studies and about 227,000 people.1 Studies like these show an association, not proof that steps alone cause the benefit.

    More on this research: How many steps a day do you really need?

  3. Do 120 to 150 minutes of Zone 2 exercise a week

    Zone 2 is moderate intensity you can sustain for a long time. You should be able to hold a conversation, but not sing.

    Finding your Zone 2 heart rate (Maffetone method): 180 minus your age. At 40, that is 140 beats per minute.

    • Brisk walking
    • Light jogging
    • Cycling
    • Steady swimming
    • Hiking

    Why. Zone 2 builds your aerobic base, improves fat-burning and endurance, and is easy enough on the body that you can do it week after week without injury or burnout.

    Zone 2 is moderate-intensity exercise. The federal Physical Activity Guidelines call for at least 150 to 300 minutes of moderate activity a week,2 and brisk walking toward your step goal counts toward that total too.

    More on this: Zone 2 training, explained, including how to adjust the formula.

  4. Add 60 to 90 minutes of resistance training a week

    Split it into two or three sessions of 20 to 30 minutes. Working against resistance builds muscle, strengthens bone, improves posture and helps metabolic health. The Physical Activity Guidelines ask adults to do muscle-strengthening work at least 2 days a week.2

    • Bodyweight: squats, push-ups, lunges, planks
    • Free weights: dumbbell or kettlebell squats, deadlifts, bench press
    • Machines: leg press, cable rows, chest press

    Increase intensity and duration gradually, based on your fitness level. We check in regularly to track progress and keep you going.

Sources

  1. Banach M, Lewek J, Surma S, et al. The association between daily step count and all-cause and cardiovascular mortality: a meta-analysis. European Journal of Preventive Cardiology. 2023;30(18):1975–1985. doi:10.1093/eurjpc/zwad229.
  2. U.S. Department of Health and Human Services. Physical Activity Guidelines for Americans, 2nd edition. 2018. odphp.health.gov.
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