I do 15 hours of canoe paddling per week (80% moderate effort and 20% hard red zone effort). Plus 3 to 5 hours of calisthenics per week. Plus 1½ hours of walk/jogging per week.
I paddled a total of 2,143 miles in 2018, and 2,704 miles in 2017 (equivalent distance to paddle from Seattle to many points in Hawaii, in 2016 I paddled 2,293 mies.
I usually paddle between 40 and 60 miles per week.
I use to be a long distance runner for 35 years, but I had to cool it because I developed heart arrhythmias as a result.
I like paddling because it is low impact exercise and is gentle on this aging body (I’m 68).
Other than my heart issue, I have no health problems and am not taking any prescription medications.
Also, There is no amount of excursive time that’s too short to count. It is all good and it all counts.