Recent research has revealed that achieving the best cardiovascular benefits may necessitate significantly more exercise than the widely accepted guideline of 150 minutes per week. The findings indicate that engaging in up to 610 minutes of moderate to vigorous physical activity weekly could markedly enhance heart health outcomes. This new perspective raises questions about current public health messaging and exercise recommendations.
The Research and Its Findings
A study conducted by researchers at Macao Polytechnic University analyzed data from over 17,000 middle-aged adults in the UK BioBank, focusing on cardiorespiratory fitness, which reflects the body’s ability to absorb and utilize oxygen during intense physical activity. Participants underwent assessments to determine their VO2 max levels through a cycling test, while also tracking cardiovascular events such as heart attacks, irregular heartbeats, heart failure, and strokes.
The analysis revealed that adhering to the existing guideline of 150 minutes of physical activity correlated with an 8% to 9% reduction in the risk of cardiovascular events. However, individuals who engaged in between 560 to 610 minutes of exercise each week demonstrated a risk reduction of 30% or more.
Reassessing Exercise Recommendations
The authors of the study argue that the current exercise recommendations may need to be re-evaluated. They suggest that while the 150-minute target serves as a basic guideline, optimal cardiovascular health could require much higher activity levels. They propose that future public health guidelines should distinguish between the minimum activity levels needed for general safety and the more rigorous volumes necessary to achieve significant cardiovascular risk reduction.
Despite the compelling data, experts caution against promoting the idea of 610 minutes of exercise per week as a standard expectation. Aiden Doherty, a professor of biomedical informatics at the University of Oxford, emphasized that while increased activity brings cardiovascular benefits, recommending over an hour and 20 minutes of daily exercise could be impractical and counterproductive as a public health message. He advocates for maintaining the current guideline of 150 minutes, noting that any increase in activity is beneficial.
The Current State of Physical Activity
The UK’s chief medical officers updated physical activity guidelines in 2011, suggesting that adults should engage in at least 150 minutes of moderate to vigorous activity each week, complemented by muscle-strengthening exercises twice a week. Unfortunately, many individuals fall short of these recommendations. The 2024 Health Survey for England reported that 27% of adults are classified as inactive, participating in less than 30 minutes of moderate or vigorous activity weekly. In comparison, the 2021 survey indicated that 70% of men and 59% of women met the 150-minute target.
Notably, research has consistently shown that any form of exercise is better than none. A study conducted in 2025 found that women who achieved just 4,000 steps on one or two days per week had a 26% lower risk of death from any cause and a 27% lower risk of heart disease compared to their more sedentary counterparts.
Why it Matters
The implications of this research extend beyond individual health; they challenge us to rethink public health strategies surrounding physical activity. While the pursuit of optimal heart health is vital, public health messages must remain realistic and achievable to encourage broader participation. Promoting higher exercise volumes may alienate those already struggling to meet minimal guidelines. A balanced approach that recognises both the benefits of increased activity and the importance of attainable goals is crucial for fostering a healthier population. Ultimately, the focus should remain on encouraging movement in any form, as every step counts towards better heart health.
