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

**Exercise Guidelines Under Review: New Study Suggests Higher Activity Levels for Optimal Heart Health** Current guidelines may not be enough to reduce cardiovascular risk.

**Exercise Guidelines Under Review: New Study Suggests Higher Activity Levels for Optimal Heart Health**

Current guidelines may not be enough to reduce cardiovascular risk. Researchers are rethinking the recommended amount of aerobic exercise per week.

• Adults may need to quadruple current weekly exercise recommendations to achieve substantial heart health benefits.
• Those with lower levels of fitness may require as much as 600 minutes of weekly aerobic activity to lower the risks of heart attack and stroke.
• Experts agree that the current recommendation of 150 minutes of exercise per week is a solid baseline, but higher levels of activity may yield greater benefits.

A recent study suggests that adults should aim for up to four times the current recommended amount of aerobic exercise per week for optimal heart health. The researchers found that engaging in aerobic exercise for 560-610 minutes per week can lead to a significant reduction in the risk of heart attack and stroke.

The American Heart Association (AHA) currently recommends at least 150 minutes per week of moderate-intensity aerobic activity, such as walking, cycling, or running. However, this study suggests that personalized targets geared towards an individual's fitness level may be necessary to achieve optimal cardiovascular protection.

"Current guidelines provide a universal but modest safety margin, whereas optimal cardiovascular protection may require substantially higher activity volumes," the researchers noted.

While experts agree on the importance of regular exercise for heart health, some are skeptical about the high weekly targets. "This study reinforces what prior research has shown: higher levels of moderate-to-vigorous physical activity and cardiorespiratory fitness are associated with a lower risk of developing heart disease," said Keith Diaz, PhD.

However, Diaz cautioned against interpreting the specific recommendation to quadruple current guidelines as gospel. "I would urge caution in this interpretation," he said.

600 minutes of weekly exercise lowers heart risks by more than 30%

To reach their findings, researchers analyzed data from over 17,000 participants in the UK Biobank study from 2013 to 2015. The average age of the participants was 57 years, with about 96% being white and 56% female.

The study used wearable devices to record typical exercise levels and completed cycle tests to measure estimated maximum oxygen consumption (VO2 max). Data on smoking status, alcohol intake, diet, body mass index (BMI), resting heart rate, and blood pressure were also factored in.

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