Increased Exercise Linked to Heart Health
According to a recent observational study published in the British Journal of Sports Medicine, adults should aim for 560 to 610 minutes of moderate to vigorous physical activity each week. This level of activity could significantly reduce the risk of heart attacks and strokes.
This recommendation is notably higher than the current public health guideline of at least 150 minutes a week, which includes activities like brisk walking, running, or cycling. It seems that individuals who are less fit may need to engage in slightly more exercise compared to their fitter counterparts to reap similar cardiovascular benefits.
The researchers suggest that the typical one-size-fits-all exercise advice may need to be revised. Instead, it should incorporate personalized goals based on a person’s fitness level. Cardiac health is strongly influenced by cardiorespiratory fitness, which tends to vary widely among individuals. Low levels of cardiorespiratory fitness are closely linked to an increased risk for heart-related conditions and early mortality.
A straightforward way to assess cardiorespiratory fitness is through measuring VO2 max, which indicates how well the heart, lungs, and muscles utilize oxygen during intense exercise.
Study Details
Researchers from Macao Polytechnic University conducted a study examining how exercise levels and cardiorespiratory fitness—measured by VO2 max—affect cardiovascular disease risk. They gathered data from 17,088 participants in the UK Biobank study from 2013 to 2015. The average age of the participants was 57, with 56% being women and 96% identifying as white.
Participants wore wrist devices for a week to track their exercise levels and completed a cycling test to estimate their VO2 max. Additional data on smoking habits, alcohol use, self-reported health, diet, body mass index, resting heart rate, and blood pressure were also part of the analysis.
Importance of Exercise Volume
Over an average follow-up period of 7.8 years, there were 1,233 cardiovascular incidents reported, including 874 cases of atrial fibrillation, 156 myocardial infarctions, 111 heart failure cases, and 92 strokes. Those who adhered to the 150 minutes per week guideline experienced a modest 8–9% reduction in cardiovascular risk, a finding that was consistent across various fitness levels.
However, to achieve significant risk reduction—over 30%—participants needed to engage in 560 to 610 minutes of moderate to vigorous exercise weekly. Surprisingly, only 12% of the study participants reached this level. Interestingly, those with the least fitness required about 30 to 50 extra minutes of exercise weekly to gain comparable benefits to those who were more fit. For instance, a 20% reduction in cardiovascular risks necessitated 370 minutes for individuals with low fitness, whereas only 340 minutes were needed for those with higher fitness.
The researchers noted this finding emphasizes the greater challenge faced by those who are less physically fit.
Study Limitations and Future Directions
This study is observational, so it doesn’t establish concrete cause-and-effect relationships. The researchers acknowledge that the participants may have been healthier and fitter than the general population. Another limitation is that cardiorespiratory fitness was estimated, and periods of inactivity or lower-intensity exercise were not accounted for.
While the findings reinforce that current guidelines provide a solid minimum for cardiovascular protection, the researchers believe there should also be tailored advice to help motivated individuals improve their heart health further.
They concluded that “future guidelines may need to differentiate between the minimal moderate to vigorous exercise volume for basic safety and the significantly higher volumes required for optimal cardiovascular risk reduction.”
