New Research Says the Standard 150 Minutes of Exercise Per Week May Not Be Enough to Substantially Improve Heart Health

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A new study finds that the standard 150 minutes of weekly exercise may not provide significant cardiovascular protection. Instead, 560 minutes or more could be necessary for meaningful risk reduction, especially for those with lower fitness levels.

A new study published today, May 19, in the British Journal of Sports Medicine, suggests that the current recommended 150 minutes of weekly exercise may be insufficient to significantly reduce the risk of cardiovascular events. The research indicates that individuals may need to log between 560 and 610 minutes of moderate-to-vigorous exercise weekly to achieve more than a 30 percent reduction in heart attack and stroke risk, especially for those with lower baseline fitness levels.

The study analyzed data from 17,088 participants in the UK Biobank, who wore activity trackers for a week and underwent fitness assessments. Over nearly eight years of follow-up, 1,233 cardiovascular events were recorded. Findings showed that while 150 minutes of exercise reduced cardiovascular risk by about 9 percent, substantial protection—more than 30 percent risk reduction—was associated with 560 to 610 minutes of weekly activity. Only 12 percent of participants met this higher threshold.

Researchers noted that individuals with lower fitness levels required approximately 30 to 50 additional minutes of exercise per week to achieve similar benefits. The study emphasizes that current guidelines serve as a baseline, but more exercise could lead to greater health improvements. However, the study is observational and primarily involved a predominantly white, healthier population, which limits broad generalization.

Why It Matters

This research challenges the adequacy of current physical activity guidelines, suggesting that more exercise may be necessary for meaningful cardiovascular health benefits. It highlights the importance of personalized exercise targets based on individual fitness levels, which could influence future public health recommendations.

For the millions who struggle to meet the 150-minute threshold, these findings may seem daunting. However, the study underscores that even modest increases beyond the baseline can significantly improve heart health, especially for those at higher risk due to family history or lower fitness.

Background

The 150-minute weekly exercise recommendation, endorsed by the CDC and WHO, has been a cornerstone of public health advice since its adoption. Despite its widespread acceptance, recent data shows less than half of Americans meet this guideline. Previous research has linked moderate exercise to various health benefits, but the optimal dose for cardiovascular protection remains under investigation. This new study adds nuance by suggesting that the benefits scale with increased activity levels, especially for high-risk groups.

“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 is needed to see cardiovascular benefits. Personalized targets are likely more effective than one-size-fits-all advice.”

— Dr. Kevin Shah, cardiologist in Long Beach, California

“People with higher fitness levels may need less additional exercise to see benefits, but for those starting from a lower baseline, more activity is crucial.”

— Dr. Bert Mandelbaum, sports medicine physician in Santa Monica

What Remains Unclear

The study is observational and cannot establish causation between increased exercise and reduced cardiovascular risk. Its findings are based on a predominantly white, healthier sample, limiting applicability to broader populations. The precise amount of exercise needed for different demographic groups remains to be clarified, and further randomized controlled trials are necessary to confirm these associations.

What’s Next

Researchers plan to conduct more diverse and controlled studies to verify these findings. Public health agencies may consider revising exercise guidelines to incorporate personalized recommendations. Clinicians are encouraged to assess individual fitness levels and risks when advising patients on physical activity.

Key Questions

Does this mean I should exercise more than 150 minutes weekly?

While 150 minutes remains beneficial and achievable, the study suggests that higher levels, around 560 minutes, may provide greater cardiovascular protection, especially for those at higher risk or with lower fitness levels.

Is it realistic for most people to exercise 9 hours a week?

Achieving 560 minutes might seem challenging, but incremental increases in activity and integrating exercise into daily routines can make higher targets more manageable over time.

Does this apply to all age groups and populations?

The study primarily involved middle-aged, predominantly white participants. Further research is needed to confirm if these findings hold across different ages, ethnicities, and health statuses.

Should current exercise guidelines be changed now?

The authors emphasize that existing guidelines are still valuable as a baseline. Future updates may incorporate personalized recommendations based on individual fitness and health risks.

Source: Outside