For real heart protection, the weekly exercise number climbs far beyond current advice

Key Points:

• A study published in the British Journal of Sports Medicine suggests adults should aim for 560 to 610 minutes of moderate to vigorous physical activity weekly to significantly reduce heart attack and stroke risk, which is 3-4 times the current recommendation of 150 minutes.
• People with lower cardiorespiratory fitness need to exercise more than fitter individuals to achieve the same cardiovascular benefits, indicating the need for personalized exercise targets based on fitness levels.
• The study analyzed data from 17,088 UK Biobank participants, measuring exercise via wrist devices and cardiorespiratory fitness through estimated VO2 max, finding that only 12% met the higher exercise threshold for substantial cardiovascular protection.
• While meeting current guidelines led to an 8–9% cardiovascular risk reduction, achieving over 30% risk reduction required much higher activity levels, especially for less fit individuals who need 30–50 additional minutes weekly compared to fitter peers.
• Researchers note limitations including the observational design and estimation methods, but recommend stratified exercise advice to better guide individuals in enhancing heart health beyond universal minimum guidelines.