TL;DR
A recent study indicates that the standard 150 minutes of weekly exercise might not be enough to substantially lower heart attack and stroke risk. Instead, about 560-610 minutes per week could offer greater protection, but this may be challenging for many. The findings suggest personalized exercise targets could be more effective.
A new study indicates that the current guideline of 150 minutes of weekly exercise may be insufficient to significantly lower the risk of heart attack and stroke. Researchers found that increasing weekly exercise to 560-610 minutes could lead to more than 30% reductions in cardiovascular events, suggesting the need for personalized exercise targets.
The study analyzed data from 17,088 participants in the UK Biobank, with an average age of 57, who wore activity trackers for seven days and underwent fitness testing. Over nearly eight years, 1,233 cardiovascular events were recorded. Participants who exercised at least 150 minutes weekly experienced a 9% risk reduction, but those who logged 560-610 minutes saw reductions exceeding 30%. Only 12% of participants met this higher threshold.
The research highlighted that individuals with lower fitness levels require about 30-50 additional minutes of exercise per week to achieve similar benefits as fitter individuals. The study emphasizes that 150 minutes may serve as a minimum threshold, with greater exercise volumes needed for substantial cardiovascular protection.
Why It Matters
This research questions the adequacy of current exercise guidelines, suggesting that more physical activity could lead to better heart health outcomes. For public health, it underscores the importance of personalized exercise recommendations, especially for those with a family history of cardiovascular disease or lower baseline fitness levels.
While the findings do not negate existing guidelines, they imply that achieving higher weekly exercise levels might be necessary for meaningful risk reduction, potentially influencing future public health policies and individual fitness goals.
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Background
The current standard of 150 minutes of moderate exercise weekly is endorsed by the CDC and WHO, but recent data shows less than half of Americans meet this target. Prior studies have linked regular physical activity with various health benefits, yet the optimal amount for cardiovascular protection remains debated. This new research adds evidence that higher exercise volumes could provide additional benefits, particularly for reducing serious cardiovascular events.
“What our findings suggest is that 150 minutes per week may function more as a minimum effective threshold, rather than the dose associated with substantial cardiovascular risk reduction.”
— Ziheng Ning, researcher at Macao Polytechnic University
“Baseline fitness levels significantly influence how much exercise you need to see meaningful benefits. Those who are already fitter may require less additional activity to protect their heart.”
— Dr. Kevin Shah, cardiologist in Long Beach, California
“People who are already active or have higher fitness levels might need slightly less exercise to achieve cardiovascular benefits, but generally, more activity yields better results.”
— Dr. Bert Mandelbaum, sports medicine physician in Santa Monica
What Remains Unclear
The study is observational and does not establish causation; increased exercise correlates with better heart health but may not directly cause it. The sample was predominantly white, limiting generalizability. Sedentary behavior and less vigorous activity were not measured, and the practicality of achieving 560-610 minutes weekly remains uncertain for many individuals.
What’s Next
Further research is needed to confirm causality and explore personalized exercise guidelines. Public health authorities may consider reviewing current recommendations, and future studies could examine strategies to help individuals reach higher activity levels sustainably.
Key Questions
Does this mean I should exercise more than 150 minutes weekly?
While 150 minutes remains beneficial and achievable for many, the study suggests that higher levels, around 560-610 minutes, could provide greater protection against cardiovascular events. Consult with your healthcare provider for personalized advice.
Is it realistic for most people to exercise nearly 10 hours a week?
Achieving this level of activity may be challenging for many, but incremental increases and personalized plans can help. The focus should be on sustainable, consistent activity tailored to individual fitness levels.
Does this mean the current exercise guidelines are wrong?
No. The 150-minute guideline remains important because it is realistic and beneficial. The new findings suggest that more exercise could yield additional health benefits for some individuals.
What types of exercise count toward these higher targets?
Moderate-to-vigorous activities such as brisk walking, cycling, swimming, or running can contribute. The study focused on moderate activity, but vigorous exercise may require less time to achieve similar benefits.
Source: Outside
