Adherence
Accumulating approximately 1000 kcal (4200 kJ) of energy expenditure per week through moderate physical activity significantly reduces the risk of cardiovascular disease.
Aim for 1000 kcal of energy expenditure per week, which is roughly equivalent to walking for 1 hour, 5 days a week. You do not need to do this in one continuous session; breaking it up into 10-minute bouts throughout the day is effective. Focus on moderate intensity, as strenuous exercise may not offer additional cardiovascular benefits and could potentially limit nitric oxide production.
Energy expenditure of about 1000 kcal (4200 kJ) per week (equivalent to walking 1 h 5 days a week) is associated with significant health benefits. Such benefits can be achieved through structured or nonstructured physical activity, accumulated throughout the day (even through short 10-min bouts) on most days of the week.
Why this rating
Supported by multiple prospective studies and epidemiological data cited in the text.
Source
Nutrition, physical activity, and cardiovascular disease: An update
L IGNARRO et al. · Cardiovascular Research · 2006
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