New research suggests the public could soon be urged to exercise for up to 90 minutes a day, as current targets may be insufficient to significantly reduce the risk of heart disease. While the NHS recommends at least 150 minutes of moderate activity per week, the study found that higher levels of exercise are linked to a far greater reduction in the risk of heart attack, stroke, and heart failure.
Study Findings
Researchers from Macao Polytechnic University, writing in the British Journal of Sports Medicine, analyzed data from 17,088 UK Biobank participants with an average age of 57. They examined VO2 max—a measure of how efficiently the body uses oxygen during exercise—and tracked activity levels using wrist devices over seven days. Factors such as smoking, alcohol intake, diet, BMI, and blood pressure were also considered.
Over an average follow-up of nearly eight years, 1,233 participants (7.2%) experienced a cardiovascular event, including 874 cases of atrial fibrillation, 156 heart attacks, 111 heart failures, and 92 strokes. Those meeting the 150-minute weekly target were 8-9% less likely to experience such events. However, those exercising 560-610 minutes per week (80-90 minutes daily) saw their risk reduced by around 30%, though only 11.6% of participants achieved this level.
Fitness Levels Matter
The study also found that people with the lowest fitness levels needed an additional 30-50 minutes of exercise per week to achieve the same cardiovascular benefits as fitter individuals. For example, a 20% risk reduction required 370 minutes of moderate-to-vigorous exercise for the least fit, compared to 340 minutes for the fittest.
Implications for Guidelines
While the study is observational and cannot prove causation, researchers believe the findings suggest that the current 150-minute guideline is effective, but advising certain people to exercise more could be beneficial. The NHS advises daily physical activity, with moderate exercise raising heart rate and breathing, and vigorous exercise making you breathe hard and fast.
Moderate exercises include brisk walks, water aerobics, cycling, dancing, doubles tennis, cutting the grass, hiking, and rollerblading. Vigorous exercises include running, swimming, fast cycling, walking up stairs, contact sports, skipping, aerobics, gymnastics, and martial arts.
