Study links higher weekly activity levels to significantly reduced heart risk

A new study suggests that significantly more exercise than current health guidelines recommend may offer stronger protection against heart disease—but experts say the findings shouldn’t push people to chase extreme workout goals.

For years, health authorities have advised at least 150 minutes of moderate exercise per week for cardiovascular health.

However, research published in the British Journal of Sports Medicine indicates that around 10 hours of weekly moderate-to-vigorous physical activity could be linked to substantially better outcomes.

The study found that individuals who reached roughly 560 to 610 minutes of weekly exercise had about a 30% lower risk of heart attack, stroke, and related cardiovascular conditions compared to less active participants.

Researchers analyzed data from around 17,000 participants in the UK Biobank Cohort Study.

Participants wore activity-tracking devices for one week and completed fitness assessments measuring VO2 max, a key indicator of how efficiently the body uses oxygen during exercise.

Over an eight-year follow-up period, researchers tracked cardiovascular outcomes using hospital records while adjusting for factors such as age, diet, smoking, alcohol use, and sex.

Even those meeting the standard 150-minute guideline saw an 8–9% reduction in cardiovascular risk.

Higher activity levels delivered progressively greater benefits, with the strongest results seen in the most active group.

The study also suggested that individuals with lower baseline fitness levels may need slightly more exercise time to achieve similar benefits to those who are already more physically fit.

Experts not involved in the study noted that while the findings reinforce the benefits of exercise, they do not suggest current guidelines are insufficient.

“This doesn’t fundamentally change what we recommend, but it strengthens the message that more movement is generally better,” one cardiologist said.

However, researchers acknowledged limitations, including reliance on short-term activity tracking, self-reported lifestyle data, and a study population that was not fully diverse.

Experts also warned that encouraging very high exercise targets may not be realistic or safe for everyone, particularly beginners or those with limited time due to work and lifestyle demands.

Instead, specialists emphasize building consistent, sustainable routines rather than aiming immediately for high-volume training.

Typical recommendations still include 150 minutes of moderate exercise weekly or 75 minutes of vigorous activity, with gradual increases over time for those able to progress safely.

Ultimately, researchers say the focus should remain on consistency, gradual improvement, and maintaining long-term movement habits rather than chasing a single “perfect” number.