Doctors and health experts have long encouraged people to stay physically active to protect their hearts and improve overall health.
Exercise can lower blood pressure, help control body weight, improve blood sugar levels, strengthen muscles, and reduce stress. It is also one of the best-known ways to lower the risk of heart attacks and strokes.
For many years, public health guidelines have recommended that adults aim for at least 150 minutes of moderate to vigorous exercise each week. Moderate activities include brisk walking or casual cycling, while vigorous activities include running, fast cycling, swimming laps, or sports that raise the heart rate significantly.
However, a new study suggests that while 150 minutes per week is helpful, much higher levels of exercise may be needed for major protection against serious heart disease.
The study was published in the British Journal of Sports Medicine and was conducted by researchers from Macao Polytechnic University.
Researchers found that adults may need between 560 and 610 minutes of moderate to vigorous physical activity every week to achieve a substantial reduction in the risk of cardiovascular disease. This equals roughly 80 to 90 minutes of exercise every day.
The researchers also discovered that fitness level matters. People who are less fit may need to exercise slightly more than highly fit individuals to receive the same level of heart protection.
Heart disease remains one of the biggest health threats worldwide. Conditions such as heart attacks, strokes, heart failure, and abnormal heart rhythms affect millions of people every year. Because of this, scientists are constantly trying to better understand exactly how much exercise the body needs for the strongest health benefits.
One important focus of the study was cardiorespiratory fitness, which measures how efficiently the heart, lungs, and muscles work together during exercise. People with good cardiorespiratory fitness are generally able to deliver oxygen around the body more effectively, allowing them to exercise longer and recover faster.
Researchers often measure this using VO2 max, which refers to the maximum amount of oxygen the body can use during intense exercise. Higher VO2 max levels are usually linked to better cardiovascular health and lower disease risk.
Previous studies have shown that people with low cardiorespiratory fitness are much more likely to develop heart disease and die earlier from health complications.
To explore the relationship between exercise and heart health more closely, the researchers analyzed information from 17,088 adults participating in the UK Biobank study between 2013 and 2015. Participants had an average age of 57 years old, and more than half were women.
Each participant wore a wrist device for seven days so researchers could accurately measure physical activity levels during daily life. Participants also completed a cycling test that allowed scientists to estimate their VO2 max.
The researchers included many other health factors in their analysis, including smoking, alcohol use, body mass index, diet, blood pressure, resting heart rate, and general health status.
Participants were then followed for nearly eight years on average.
During this period, researchers recorded 1,233 cardiovascular events. These included atrial fibrillation, heart attacks, heart failure, and strokes.
The results showed that meeting the current recommendation of 150 minutes of weekly exercise reduced cardiovascular risk by about 8 to 9 percent. This benefit appeared across all fitness levels.
While this reduction is meaningful, researchers found that much greater benefits occurred at far higher exercise levels.
To lower cardiovascular risk by more than 30 percent, participants generally needed between 560 and 610 minutes of moderate to vigorous activity every week.
Despite the benefits, only around 12 percent of participants actually reached this high exercise target.
The study also found an interesting difference between highly fit individuals and people with lower fitness.
For example, to reduce cardiovascular risk by 20 percent, people with low fitness needed around 370 minutes of exercise each week, while highly fit individuals only needed about 340 minutes.
According to the researchers, this may reflect the additional challenge faced by people whose bodies are already less conditioned for physical activity.
The findings suggest that exercise recommendations may eventually need to become more personalized instead of giving everyone exactly the same target.
Right now, most public health advice focuses on a single minimum recommendation that applies broadly to adults. The researchers believe future guidelines may need to include different targets based on a person’s fitness level, health status, and goals.
At the same time, the researchers stressed that current exercise guidelines still provide important health benefits and remain a valuable goal for many people. Even moderate amounts of exercise are far better than remaining inactive.
The study also had several limitations. Because it was observational, it cannot fully prove that higher exercise levels directly caused lower heart disease risk. Researchers also noted that participants in the study may have been healthier and more active than the average population.
In addition, the study did not fully measure sedentary behavior or low-intensity movement, which can also affect heart health.
Overall, the research highlights that while small amounts of exercise are beneficial, much larger amounts may provide the strongest protection against heart disease and stroke.
The study also points toward a future where exercise advice may become more individualized, helping people choose activity goals that best match their own fitness levels and health needs.
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Source: Macao Polytechnic University.
