A recent analysis suggests adults may need far more aerobic activity than commonly advised to substantially lower their risk of heart attack, stroke, and other cardiovascular events. The study’s authors argue that the current 150 minutes-per-week recommendation is a useful minimum, but optimal protection may require much higher volumes tailored to a person’s fitness level.
Key findings
– Meeting the standard guideline of about 150 minutes of moderate aerobic activity per week was associated with roughly an 8–9% reduction in cardiovascular risk in this sample.
– People at lower cardiorespiratory fitness levels needed about 340–370 minutes per week to reduce their risk by ~20%.
– To achieve a more than 30% reduction in cardiovascular events, the study estimates 560–610 minutes of moderate-to-vigorous aerobic activity per week.
– Only about 12% of study participants were at that higher activity level.
What the study looked at
Researchers at Macao Polytechnic University examined data from a bit more than 17,000 adults who were part of the UK Biobank. Participants (average age 57, majority white, about 56% female) wore wrist devices for a week to record activity and completed exercise testing to estimate VO2 max. Over nearly eight years of follow-up there were 1,233 cardiovascular events recorded: 874 cases of atrial fibrillation, 156 heart attacks, 111 cases of heart failure, and 92 strokes. The analysis linked weekly activity volumes and fitness levels to later cardiovascular outcomes and was published in the British Journal of Sports Medicine.
How exercise protects the heart
Aerobic exercise strengthens the heart muscle and improves the efficiency of blood pumping. Regular activity can dilate blood vessels, improve circulation, help control blood sugar, lower blood pressure, balance cholesterol, aid weight management, and reduce inflammation — all of which lower cardiometabolic risk.
How experts reacted
Cardiologists and exercise scientists generally agreed that higher levels of moderate-to-vigorous activity and better cardiorespiratory fitness correlate with lower heart disease risk. But several experts urged caution about adopting the very high weekly targets as a universal prescription. They noted:
– Extremely high targets (like ~600 minutes per week) may be unrealistic for many people and could discourage those who are currently inactive.
– The largest relative gains often occur when people move from no activity to some activity. Small increases in exercise and improvements in fitness deliver meaningful benefits, especially for the least active.
– Personalizing targets based on baseline fitness and health goals is preferable to a one-size-fits-all mandate.
Putting the numbers into context
The commonly cited 150 minutes per week equals about 2.5 hours spread across seven days. A 560–610 minute range translates to roughly 9–10 hours weekly, or about 1 hour 15 minutes to 1 hour 25 minutes per day — a level that most people will find challenging to sustain. The study authors frame 150 minutes as a robust minimum but offer a fitness-stratified framework for motivated patients who want to improve cardiovascular resilience beyond that baseline.
Practical, realistic approaches
If 600 minutes a week feels out of reach, there are effective ways to increase activity and improve cardiovascular fitness without dramatic schedule overhaul:
– Start small: any increase from baseline matters. Going from no activity to some activity yields large benefits.
– Break it up: accumulate activity in short bouts (10–20 minutes) through the day instead of one long session.
– Replace some moderate activity with shorter vigorous sessions (intervals) to save time while boosting benefits.
– Make it habitual: walk or bike for short trips, take stairs, add a post-meal walk, or take brief movement breaks during work.
– Use tools: wearables and smartphone apps can help track progress and maintain motivation.
– Progress gradually: increase weekly volume slowly so the body adapts and the habit sticks.
Bottom line
The study reinforces that more aerobic activity and better cardiorespiratory fitness are linked to lower cardiovascular risk. While the numbers here suggest substantial risk reductions with several hours of weekly exercise, the practical takeaway for most people is to treat 150 minutes a week as a strong starting point and to steadily increase activity in ways that fit your life. Even modest, consistent improvements in movement and fitness can produce meaningful heart-health benefits over time.
