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

A new study suggests adults should quadruple current exercise recommendations to substantially reduce heart disease risks. Researchers at Macao Polytechnic University analyzed data from 17,000 UK Biobank participants aged 57 on average, tracking their aerobic activity and fitness levels over seven days. The findings, published May 19 in the *British Journal of Sports Medicine*, indicate that 560–610 minutes of weekly aerobic exercise—such as walking, cycling, or running—could lower the risk of heart attack and stroke more effectively than the standard 150-minute recommendation. The study highlights that less fit individuals may need even more exercise to achieve similar benefits. Participants wore wrist devices for seven days to measure activity, while their cardiorespiratory fitness was assessed via a cycle test measuring VO2 max. Additional factors like BMI, blood pressure, and lifestyle habits were also considered. Over nearly eight years of follow-up, 1,233 cardiovascular events occurred, including 874 cases of atrial fibrillation and 156 myocardial infarctions. The researchers concluded that while current guidelines provide a baseline, higher activity levels could offer greater protection against heart disease. Experts, including Keith Diaz of Columbia University Medical Center, acknowledged the study’s alignment with prior research but cautioned against rigidly adopting the higher targets. Diaz emphasized that personalized exercise plans, tailored to individual fitness levels, may be more practical. The study underscores the need for potentially revised exercise guidelines, suggesting that universal recommendations may not suffice for maximizing heart health benefits.