What is the minimum duration of aerobic exercise recommended for improving cardiovascular fitness?

The minimum duration of aerobic exercise recommended for improving cardiovascular fitness is generally recognized as 20 minutes. This recommendation is based on studies indicating that sustained levels of moderate-intensity aerobic exercise can effectively enhance cardiovascular health by gradually increasing the heart's efficiency and improving the body’s ability to transport and utilize oxygen. Activities such as brisk walking, jogging, cycling, or swimming at a steady pace for this duration can lead to meaningful improvements in cardiovascular fitness.

Research has consistently shown that sessions lasting around 20 minutes can elevate heart rate into the target training zone needed for cardiovascular benefits. While longer durations can provide additional advantages, such as improved endurance and weight loss, 20 minutes at an appropriate intensity serves as a practical baseline for most individuals seeking to enhance their cardiovascular health.