It's well and good for people like Peter Attia to say that one should work out in lactate Zone 2 4 times a week, but if that goal becomes a barrier to getting any exercise at all it becomes problematic.
Below is a graph of heart rates from a brisk 40 minute walk outside my house, which is the easiest, most convenient, lowest energy of activation workout I can do. The average heart rate was 118bpm, which for me is about 67% of estimated max heart rate. Any faster and I'd be risking shin splints or knee problems.
This is almost certainly doing me a lot of benefit, and is the easy option when I am low on energy of activation for working out. It's also the best option for boosting mood and vitamin D being out in the sun.
It would be nice to mix in some work between 70-80% max heart rate, but that means working out in the garage on the bike.
The only gear I typically take on this walk is my phone (which I have on me anyway) and a pair of headphones. I put the heart rate monitor on just because I was curious, and also because I am contemplatin.
With tools like heart rate monitors, what I have found is that once I have some representative data, I don't constantly need to faff about with getting them session.
