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

TL;DR

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Recent research indicates that the standard 150 minutes of weekly exercise may not be enough to substantially lower heart attack and stroke risks. Instead, 560 minutes or more might be necessary for significant protection, though this is not yet a universal guideline.

A new study published today suggests that the current recommendation of 150 minutes of weekly exercise may not be sufficient to significantly lower the risk of heart attack and stroke, with evidence indicating that 560 minutes or more could be necessary for substantial cardiovascular protection.

The research, based on data from over 17,000 UK Biobank participants, found that while 150 minutes of moderate exercise per week reduces cardiovascular risk by about nine percent, achieving more than a 30 percent reduction requires approximately 560 to 610 minutes weekly. Only 12 percent of participants reached these higher levels.

The study used activity trackers and VO2 max testing to assess fitness levels, revealing that individuals with lower fitness need slightly more exercise to gain comparable benefits. The findings suggest that the current guidelines serve as a minimum threshold but do not maximize heart health benefits.

Why It Matters

This research could influence future exercise recommendations, emphasizing personalized targets based on individual fitness levels. It highlights that many people may need to increase their activity beyond current guidelines to achieve meaningful cardiovascular protection, especially those with a family history of heart disease.

For the general public, this underscores the importance of not only meeting baseline activity levels but also considering higher targets for better health outcomes, although practical implementation remains a challenge.

Background

The 150-minute guideline is endorsed by the CDC and WHO and is widely promoted as a realistic goal for the general population. However, prior studies have shown that higher activity levels correlate with better health outcomes. This new research adds evidence that more exercise could be necessary for significant heart health benefits, especially in populations at higher risk.

The study’s observational nature means causality cannot be confirmed, and the sample was predominantly white and healthier than the general population, which may limit broader applicability.

“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

“The amount of exercise needed depends on your current fitness level; those already trained may need less to maintain benefits, but higher levels are better for substantial protection.”

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

What Remains Unclear

It remains unclear whether increasing exercise beyond 150 minutes will causally lead to reduced heart attack and stroke risk, as the study is observational. Additionally, the feasibility of achieving 560 minutes weekly for most people is uncertain, and results may not generalize globally due to demographic limitations.

What’s Next

Further research, including randomized controlled trials, is needed to confirm causality and optimal exercise levels. Public health agencies may consider revising guidelines to incorporate personalized recommendations, and health professionals will likely discuss individualized targets with patients.

Key Questions

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

While 150 minutes remains a beneficial baseline, the study suggests that more exercise may provide greater cardiovascular protection. Consult your healthcare provider for personalized advice.

Is exercising for 560 minutes a week realistic for most people?

It may be challenging, but breaking it into manageable sessions and gradually increasing activity can help. The key is consistency and finding activities you enjoy.

Does this apply to all populations equally?

The study primarily involved white participants and healthier individuals, so results may not directly translate to all demographic groups. More diverse research is needed.

Should I change my current exercise routine based on this study?

Not immediately. The current guidelines are still valid as a minimum. Consider discussing with your healthcare provider whether increasing activity levels is appropriate for you.

Source: Outside