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I created this plan to help you build muscle (protect bone density), improve balance and support heart health in just minutes a day. Personal trainer Alex Jamal says to walk for at least 30 minutes a day, 3-4 times per week, to improve your cardiovascular fitness. Cardiovascular fitness refers to your body’s ability to take in and use oxygen. Read our editorial process to learn more about how we fact-check and keep our content accurate (reliable), and trustworthy. Before taking any supplements — talk with a doctor to make sure they will not interact with medications or conditions.