A new study suggests that exercising for up to 610 minutes per week—approximately four times the current recommended minimum—may provide optimal cardiovascular benefits. Current guidelines advise adults to engage in at least 150 minutes of moderate-to-vigorous physical activity weekly, such as running, cycling, or brisk walking.
Research Findings
Researchers from Macao Polytechnic University in China analyzed data from over 17,000 middle-aged British adults participating in the UK Biobank study. They measured cardiorespiratory fitness (VO2 max) via a cycle test and tracked participants' typical exercise levels using fitness trackers for one week. The average age of participants was 57, and they were followed for approximately eight years.
During the follow-up period, 1,233 cardiovascular events occurred, including heart attacks, irregular heartbeat diagnoses, heart failure, and strokes. The study found that meeting the 150-minute guideline reduced the odds of such events by 8–9%. However, higher exercise volumes yielded greater risk reductions. Engaging in 560–610 minutes of moderate-to-vigorous activity weekly was associated with a 30% or greater reduction in cardiovascular risk.
Expert Commentary
The authors noted that while current guidelines provide a basic safety margin, optimal cardiovascular protection may require substantially higher activity volumes. They suggested that future guidelines could differentiate between minimal and optimal exercise levels.
However, some experts urged caution. Professor Aiden Doherty of the University of Oxford stated that recommending over 1 hour 20 minutes of daily exercise is not a sensible public health message. He advised the public to continue aiming for at least 150 minutes weekly, emphasizing that more is better and every move counts.
Background on Physical Activity Guidelines
In 2011, UK chief medical officers revised physical activity guidelines, recommending 150 minutes of moderate-to-vigorous activity weekly, daily activity, and muscle-strengthening exercises twice a week. Nonetheless, many adults fail to meet these targets. According to the 2024 Health Survey for England, 27% of adults were classified as inactive, engaging in less than 30 minutes of moderate or vigorous activity weekly. The 2021 survey indicated that 70% of men and 59% of women met the 2011 guidelines.
Previous research consistently shows that some exercise is better than none. A 2025 study found that women achieving 4,000 steps per day on one or two days weekly had a 26% lower risk of death from any cause and a 27% lower heart disease risk compared to sedentary women.
