How Much Exercise Do You Need to Lower Your Risk of Cardiovascular Disease?

Researchers say current aerobic exercise recommendations may not be sufficient to reduce cardiovascular risk. MoMo Productions/Getty Images Researchers say adults may need to quadruple the current weekly exercise recommendations to achieve substantial heart health benefits. Those with lower levels of fitness may need as much as 600 minutes of weekly aerobic activity to lower the risks of heart attack and stroke.

Experts say the current recommendation of 150 minutes of exercise per week is a solid baseline, but higher levels of activity may yield greater benefits. A new study suggests that adults should aim for up to 4 times the current recommended amount of aerobic exercise per week for optimal heart health. The researchers say that adults should engage in aerobic exercise for 560–610 minutes per week to achieve a significant reduction in the risk of heart attack and stroke. They note that less fit adults may need to exercise more to achieve the same cardiovascular benefits. The results of the study were published on May 19 in published in the British Journal of Sports Medicine. The American Heart Association (AHA) currently recommends that adults get at least 150 minutes per week of moderate-intensity aerobic activity — exercise that gets you breathing harder and raises your heart rate but still allows you to carry on a conversation — such as walking, cycling, and running. The study authors say the standard exercise advice may need to shift and be replaced with personalized targets geared toward an individual’s fitness level. “Current [moderate exercise] guidelines provide a universal but modest safety margin, whereas optimal cardiovascular protection may require substantially higher activity volumes,” the researchers wrote. Experts said the research reaffirms the importance of regular exercise for heart health, but were skeptical about the high weekly targets. “This study reinforces what a large body of prior research has already shown: higher levels of moderate-to-vigorous physical activity and cardiorespiratory fitness are associated with a lower risk of developing heart disease,” said Keith Diaz, PhD, a professor of behavioral medicine at Columbia University Medical Center in New York City, a certified exercise physiologist, and a volunteer member of the AHA’s Physical Activity Science Committee. Diaz wasn’t involved in the study. “However, I would urge caution in interpreting the specific recommendation that people may need three to four times the current physical activity guidelines to substantially reduce heart disease risk,” Diaz told Healthline.

Key points

• Experts say the current recommendation of 150 minutes of exercise per week is a solid baseline, but higher levels of activity may yield greater benefits.
• A new study suggests that adults should aim for up to 4 times the current recommended amount of aerobic exercise per week for optimal heart health.
• The researchers say that adults should engage in aerobic exercise for 560–610 minutes per week to achieve a significant reduction in the risk of heart attack and stroke.
• They note that less fit adults may need to exercise more to achieve the same cardiovascular benefits.
• The results of the study were published on May 19 in published in the British Journal of Sports Medicine.