The Two Best Types of Cardio to Live Longer

When it comes to longevity, not all forms of cardio are created equal. While almost any movement is better than none, research shows that two types of exercise stand out for their ability to extend life and improve health: daily walking and the Norwegian 4x4 interval training method. These simple yet powerful approaches to cardio can help you live not just longer, but better.

Walking: The Everyday Longevity Boost

Walking is one of the most underrated forms of exercise. A recent study found that walking just 7,000 steps per day can cut your risk of all-cause mortality by up to 50%. That means half the risk of dying prematurely—just by making walking part of your routine.

Why does walking matter so much? For one, it’s accessible to almost everyone, requires no equipment, and places minimal stress on the joints. More importantly, walking regularly helps regulate blood sugar, reduce inflammation, strengthen bones, and support mental health. Over time, these small daily walks accumulate into a powerful defense against chronic disease and mobility loss.

If you’re not already tracking your steps, start small—perhaps 4,000 to 5,000 steps a day—and gradually build toward 7,000 or more. Consistency is what makes the difference.

The Norwegian 4x4: A Scientific Shortcut to a Younger Heart

While walking is great for everyday health, more vigorous exercise can supercharge your longevity. One of the most effective approaches is the Norwegian 4x4 interval training method, which has been shown to dramatically improve VO₂ max—a key marker of cardiovascular fitness that predicts lifespan.

Here’s how it works:

• Warm up for 10 minutes at an easy pace.

• Perform 4 minutes of high-intensity cardio (running, cycling, rowing—whatever you prefer) at about 85–90% of your maximum effort.

• Follow each interval with 3 minutes of active recovery at a low pace.

• Repeat this four times for a total workout time of roughly 40 minutes.

Studies show this routine can reduce the physiological age of the heart by up to 20 years. That’s not just feeling younger—it’s literally rejuvenating one of the most vital organs in your body.

Putting It Together

You don’t need to choose between walking and the Norwegian 4x4. In fact, they complement each other perfectly. Daily walking builds the foundation for lifelong health, while interval training provides an extra boost for cardiovascular fitness and resilience.

The key is balance—incorporate walking into your daily lifestyle, and add the 4x4 workout once or twice a week. Together, these two forms of cardio offer one of the simplest, most effective ways to add both years to your life and life to your years.