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A recent study finds that the standard 150 minutes of weekly exercise might not be enough to substantially lower heart attack and stroke risks. Instead, 560-610 minutes per week could provide more significant protection, though this level may be challenging for many.
A new study published today in the British Journal of Sports Medicine suggests that the current recommendation of 150 minutes of weekly exercise may be insufficient for substantial cardiovascular risk reduction, with findings indicating that 560 to 610 minutes per week could be necessary for more significant benefits.
The study analyzed data from over 17,000 participants in the UK Biobank, tracking their physical activity levels via wrist-worn activity trackers over seven days and following their health outcomes for nearly eight years. It found that while 150 minutes of exercise per week was associated with a nine percent reduction in cardiovascular events, achieving more than a 30 percent reduction required about 560 to 610 minutes of moderate-to-vigorous activity weekly.
Only 12 percent of participants reached these higher activity levels. The research also noted that individuals with lower baseline fitness needed slightly more exercise—about 30 to 50 minutes extra weekly—to attain similar risk reductions. The findings imply that current guidelines serve as a minimum threshold, and more exercise correlates with greater heart health benefits.
Why It Matters
This research challenges the adequacy of current physical activity guidelines for optimal heart health, suggesting that many individuals may need to significantly increase their exercise volume to reduce their risk of heart attack and stroke. It highlights the importance of personalized fitness targets, especially for those with a family history of cardiovascular disease.
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Background
The 150-minute weekly exercise guideline is endorsed by the CDC and WHO and has been a public health standard for years. Despite its widespread adoption, less than half of Americans meet this threshold, and the new study indicates that this minimum may not be enough for meaningful cardiovascular protection. Prior research has focused on general health benefits, but this study emphasizes the dose-response relationship between exercise volume and heart health.
“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 influence how much exercise is needed; those who are less fit may require additional activity to see meaningful benefits.”
— Dr. Kevin Shah, cardiologist in Long Beach, California
“The findings suggest that people who want to make a real difference in their heart health should aim for more than the current minimum guidelines, especially if they have risk factors.”
— Dr. Bert Mandelbaum, sports medicine specialist
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What Remains Unclear
The study is observational and cannot establish causation; higher activity levels are associated with better heart health, but this does not prove that increasing exercise directly causes risk reduction. The sample was predominantly white, limiting generalizability, and sedentary behavior was not specifically measured. Further research is needed to confirm these findings across diverse populations and to determine optimal exercise doses.
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What’s Next
Researchers plan to conduct randomized controlled trials to verify causality and explore personalized exercise prescriptions. Public health authorities may review guidelines in light of these findings, and clinicians might start recommending higher activity targets for at-risk populations.
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Key Questions
Does this mean the current exercise guidelines are wrong?
No. The 150-minute guideline remains beneficial and achievable, serving as a minimum threshold. The new research suggests that greater amounts of exercise may offer additional protection, especially for those at higher risk.
Is exercising 560 minutes a week realistic for most people?
While challenging, some individuals may find it feasible by breaking activity into shorter sessions throughout the day. The study emphasizes that personalized goals are important, and incremental increases can still be beneficial.
Who should consider increasing their exercise beyond 150 minutes?
People with a family history of heart disease, existing risk factors, or lower baseline fitness levels may benefit from higher activity levels, under medical supervision.
Does this mean I need to exercise every day?
Not necessarily. The study suggests a weekly total of around 9 hours, which can be accumulated in various patterns. The key is consistent, moderate-to-vigorous activity spread throughout the week.
Source: Outside
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