Health & Fitness
Sat, February 21, 2026
Cardio and Strength: The Winning Combination
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Published in Health and Fitness on Saturday, February 21st 2026 at 20:53 GMT by 
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The Synergy of Cardio and Strength
Experts are increasingly recognizing that the greatest health benefits aren't derived from focusing solely on cardio or strength, but from integrating both into a well-rounded fitness routine. Cardiovascular exercise strengthens the heart and lungs, improving endurance and reducing the risk of heart disease and stroke. Strength training builds muscle mass, which boosts metabolism, supports bone density, and enhances functional capacity. Combining the two creates a synergistic effect, maximizing the positive impact on your health.
Dr. Newton clarifies that fitness isn't about extreme feats of athleticism. "It's not just about running a marathon or lifting heavy weights," he states. "It's about finding activities you enjoy and that you can stick with long-term." This personalized approach is critical for ensuring adherence and making exercise a sustainable part of your lifestyle.
More Activity, More Benefits
The 150/75-minute guideline serves as a baseline for health improvement. However, the report underscores that "more is better." Individuals who consistently exceed these minimums can further reduce their risk of chronic diseases such as heart disease, stroke, type 2 diabetes, and certain types of cancer. Increasing the duration, intensity, or frequency of your workouts can yield even more significant health gains.
Dr. Newton advocates for a gradual approach. "Start small, be consistent and celebrate your progress." This is particularly important for those who are new to exercise. Attempting too much too soon can lead to injury and discouragement. Begin with manageable goals, such as adding a 15-minute walk to your daily routine, and gradually increase the duration and intensity as your fitness level improves.
Ultimately, the updated exercise guidelines aren't a rigid set of rules, but rather a flexible framework for building a healthier, more active life. The message is clear: prioritize movement, embrace both cardio and strength training, and find activities you genuinely enjoy - and you'll be well on your way to a longer, healthier future.
Read the Full Today Article at:
[ https://www.today.com/health/diet-fitness/minimum-weekly-workout-build-muscle-mobility-heart-health-rcna252820 ]
