A new observational study published in the British Journal of Sports Medicine suggests that the current public health standards for weekly exercise may be insufficient for achieving substantial heart health benefits. While current guidelines recommend 150 minutes of moderate-to-vigorous physical activity each week, researchers found that significant cardiovascular protection requires much higher volumes.
The research conducted at Macao Polytechnic University monitored over 17,000 individuals over an average of nearly eight years. Data indicated that while 150 minutes of exercise provides a modest reduction in risk, reaching a 30 percent reduction in heart attack and stroke risk is associated with 560 to 610 minutes of weekly activity. These activities include consistent movement like brisk walking, cycling, or running.
The findings also point toward a need for personalized exercise targets. Fitness levels play a role in how much exertion is required to see results. Individuals with lower starting fitness levels often need to dedicate more time to physical activity to reach the same cardiovascular markers as those who are highly fit. The researchers suggest that future health advice should distinguish between the minimal volume required for basic safety and the higher volume needed for optimal risk reduction.
It is important to note that this study cannot prove direct cause and effect because it remains observational. Researchers also noted that the study group may have been healthier than the general population. Despite these limitations, the data highlights that for those looking to maximize their heart protection, increasing weekly activity levels well beyond the 150-minute benchmark appears to be the most effective path forward.