Protecting your heart may require far more exercise than current guidelines recommend. While experts generally advise 150 minutes of moderate-to-vigorous physical activity (MVPA) a week, a new study suggests that working out three to four times that amount could unlock significantly greater benefits.
Researchers in China analyzed data from 17,088 participants in the UK Biobank over roughly eight years. Those who met current guidelines showed an 8 to 9 percent lower risk of a serious cardiovascular event, such as a heart attack or stroke. However, individuals who exercised about 9 to 10 hours per week saw a risk reduction of more than 30 percent.
The study, published in the British Journal of Sports Medicine, revealed a steep dose-response relationship. A 20 percent risk reduction required roughly 340 to 370 minutes of weekly exercise, more than double the standard advice. Participants with lower fitness levels needed even more time to achieve the same benefits.
Independent experts caution against promoting such high thresholds as a public health message. Aiden Doherty of the University of Oxford called the suggestion of 560 to 610 minutes a week "not sensible." Cardiologist Steffen Petersen praised the study's use of device-measured activity, which increases confidence in the findings.
The authors themselves emphasize that the primary message remains clear: achieving 150 minutes of MVPA per week delivers meaningful cardiovascular protection. However, for those seeking maximal heart health, more exercise appears to be better.