Scientists reveal how much exercise you really need to protect your heart
Getting the recommended 150 minutes of moderate-to-vigorous exercise each week may offer only modest protection against heart attacks and strokes. A large study suggests that substantially greater benefits may require roughly 560 to 610 minutes a week—nearly 9 to 10 hours of brisk walking, running, cycling, or similar activity.
Scientists have found that adults may need significantly more weekly exercise than currently recommended to substantially reduce the risk of heart attacks and strokes. Current guidelines suggest at least 150 minutes of moderate-to-vigorous physical activity per week, but researchers at Macao Polytechnic University in China propose a much higher range: 560 to 610 minutes.
This is roughly 3 to 4 times higher than the current recommendation. Moderate-to-vigorous activities include brisk walking, running, and cycling. The study of 17,088 participants from the UK Biobank found that those who met the guideline had a modest 8 to 9% lower cardiovascular risk, while those who achieved substantial protection - a 30% or greater reduction in risk - engaged in 560 to 610 minutes of exercise weekly.
Lower fitness levels were linked to needing more exercise to achieve the same benefit. For example, participants with the lowest fitness levels needed about 30 to 50 additional minutes of exercise per week compared to highly fit individuals. The researchers emphasize that existing one-size-fits-all exercise guidelines may need to be reconsidered, potentially including personalized targets based on an individual's fitness level.
However, the study's observational nature means it cannot definitively establish that higher exercise levels directly cause lower cardiovascular risk.
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