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A new study suggests that adults should aim for up to 4 times the current recommended amount of aerobic exercise per week for optimal heart health.<\/p>\n<\/div>\n
The researchers say that adults should engage in aerobic exercise for 560\u2013610 minutes per week to achieve a significant reduction in the risk of heart attack and stroke.<\/p>\n<\/div>\n
They note that less fit adults may need to exercise more to achieve the same cardiovascular benefits. The results of the study were published on May 19 in published in the British Journal of Sports Medicine<\/a>.<\/p>\n<\/div>\n The American Heart Association (AHA) currently The study authors say the standard exercise advice may need to shift and be replaced with personalized targets geared toward an individual\u2019s fitness level. <\/p>\n<\/div>\n \u201cCurrent [moderate exercise] guidelines provide a universal but modest safety margin, whereas optimal cardiovascular protection may require substantially higher activity volumes,\u201d the researchers wrote.<\/p>\n<\/div>\n Experts said the research reaffirms the importance of regular exercise for heart health, but were skeptical about the high weekly targets.<\/p>\n<\/div>\n \u201cThis study reinforces what a large body of prior research has already shown: higher levels of moderate-to-vigorous physical activity and cardiorespiratory fitness<\/a> are associated with a lower risk of developing heart disease,\u201d said Keith Diaz<\/a>, PhD, a professor of behavioral medicine at Columbia University Medical Center in New York City, a certified exercise physiologist, and a volunteer member of the AHA\u2019s Physical Activity Science Committee. Diaz wasn\u2019t involved in the study.<\/p>\n<\/div>\n \u201cHowever, I would urge caution in interpreting the specific recommendation that people may need three to four times the current physical activity guidelines to substantially reduce heart disease risk,\u201d Diaz told Healthline.<\/p>\n<\/div>\n<\/div>\n To reach their findings, researchers at Macao Polytechnic University in China analyzed data from slightly more than 17,000 participants in the UK Biobank<\/a> study from 2013 to 2015.<\/p>\n<\/div>\n The average age of the participants was 57 years. About 96% were white, and 56% were female.<\/p>\n<\/div>\n The subjects wore a device on their wrist for 7 consecutive days to record their typical exercise levels. They also completed a cycle test to measure their estimated maximum oxygen consumption (VO2 max<\/a>).<\/p>\n<\/div>\n The researchers reported that over a follow-up period of almost 8 years, 1,233 cardiovascular events were reported among participants. These included 874 atrial fibrillation, 156 myocardial infarction<\/a>, 111 heart failure, and 92 stroke events.<\/p>\n<\/div>\n The researchers stated that adults who met the 150 minutes per week exercise guideline experienced a 8% to 9% reduction in cardiovascular risk.<\/p>\n<\/div>\n They added that 370 minutes of moderate to vigorous exercise per week was needed for those at the lowest fitness level to achieve a 20% reduction in cardiovascular event risk. <\/p>\n<\/div>\n Those at the highest fitness level needed 340 minutes per week to achieve the same results.<\/p>\n<\/div>\n To reduce cardiovascular risk by more than 30%, participants needed to engage in 560 to 610 minutes of moderate-to-vigorous exercise per week.<\/p>\n<\/div>\n The researchers suggest that the current 150 minutes of exercise per week recommendation provides some protection for heart health, but a higher volume of aerobic activity yields greater benefits.<\/p>\n<\/div>\n \u201cCollectively, these findings confirm that current guidelines provide a robust universal minimum threshold for cardiovascular protection while offering a quantifiable fitness-stratified prescription matrix as a complementary clinical tool to guide motivated patients from baseline adherence toward greater cardiovascular resilience,\u201d the study authors wrote.<\/p>\n<\/div>\n Kevin Shah<\/a>, MD, a cardiologist and program director of Heart Failure Outreach at MemorialCare Heart & Vascular Institute at Long Beach Medical Center in California, wasn\u2019t involved in the study but agreed with the researchers\u2019 conclusions. <\/p>\n<\/div>\n \u201cThe standard recommendation \u2014 150 minutes of moderate to vigorous activity each week \u2014 is a solid baseline. But it\u2019s just that: a baseline,\u201d Shah told Healthline.<\/p>\n<\/div>\n \u201cMore movement can help improve blood pressure, support healthy weight<\/a>, boost insulin sensitivity<\/a>, and lower overall cardiometabolic risk<\/a>. In simple terms, 150 minutes gets you in the door \u2014 but doing more may help you feel and function even better,\u201d he said.<\/p>\n<\/div>\n Michael Fredericson<\/a>, MD, a professor of orthopedic surgery at Stanford University, said that while he agreed with the study\u2019s results, he would like to see a different focus. Fredericson wasn\u2019t involved in the study. <\/p>\n<\/div>\n \u201cI would change the emphasis of the study results, which suggest that optimal cardiovascular protection may require substantially higher activity volumes than 150 minutes of exercise per week,\u201d he told Healthline. <\/p>\n<\/div>\n \u201cThis message can be discouraging for those who struggle to exercise. I would rather emphasize that small increases in physical activity and cardiovascular fitness, especially among the least active individuals, produce the largest cardiovascular benefits.\u201d<\/p>\n<\/div>\n <\/div>\n A sedentary lifestyle can be a major contributor to health issues involving the heart\u2019s muscle, valves, blood vessels, and overall function.<\/p>\n<\/div>\n