Doing More Weekly Exercise May Reduce CVD & Premature Death Risk

New research confirms what health experts have long suspected: increasing your weekly exercise can significantly reduce your risk of cardiovascular disease and premature death. The findings provide specific guidance on how much exercise is needed to achieve maximum health benefits.

Key Research Findings

A comprehensive analysis of multiple studies involving hundreds of thousands of participants found:

• Meeting the recommended 150 minutes of moderate exercise per week reduces cardiovascular death risk by 23%.
• Doubling that to 300 minutes per week provides an additional 10% risk reduction.
• Even small amounts of exercise are better than none - any physical activity reduces risk.
• The benefits plateau around 300-400 minutes per week, after which additional exercise provides diminishing returns.

What Counts as Exercise?

Both moderate and vigorous activities count toward your weekly total:

• Moderate Activities: Brisk walking, swimming, cycling at a casual pace, gardening, dancing.
• Vigorous Activities: Running, fast cycling, aerobics, competitive sports, hiking uphill.

Note: One minute of vigorous exercise equals approximately two minutes of moderate exercise.

Breaking Down the Recommendations

Current guidelines recommend at least:

• 150-300 minutes of moderate-intensity aerobic activity per week, OR
• 75-150 minutes of vigorous-intensity aerobic activity per week, OR
• An equivalent combination of both
• PLUS muscle-strengthening activities on 2 or more days per week

How to Increase Your Exercise

If you're currently sedentary, here's how to safely increase your activity:

• Start Slowly: Begin with 10-15 minutes of walking daily and gradually increase.
• Break It Up: Three 10-minute walks provide similar benefits to one 30-minute walk.
• Find Activities You Enjoy: You're more likely to stick with exercise you find fun.
• Make It Social: Exercise with friends or join a class for accountability.
• Use Technology: Fitness trackers can help you monitor progress and stay motivated.
• Schedule It: Treat exercise like an important appointment.

Exercise with Heart Conditions

If you have a heart condition, exercise is still beneficial but should be approached carefully:

• Consult your cardiologist before starting or changing your exercise routine.
• Consider cardiac rehabilitation if you've had a heart event.
• Start with lower intensity and progress gradually.
• Know the warning signs to stop (chest pain, severe shortness of breath, dizziness).

The evidence is clear: regular physical activity is one of the most powerful tools we have for preventing cardiovascular disease. Start where you are and gradually build up to reap the life-extending benefits of exercise.