How Much Exercise is Enough?

Physical inactivity is thought to be the main risk factor for 12% of all heart-disease related deaths. And it is the 2nd biggest risk factor for stroke (high blood pressure is #1).  Another study showed that 8.7% of all deaths (not just heart-related deaths) were attributed to doing less than 150 minutes per week of moderate-intensity PA

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According to a massive review published by the American Heart Association, adults 60 years of age and older who are physically active are at a reduced risk of dying from cardiovascular disease  (25%–40% risk reduction), all-cause mortality (22%–35%), breast cancer (12%–17%), prostate cancer (9%–10%), and depression (17%–31%) while experiencing better quality of life, healthier aging trajectories, and improved cognitive functioning.

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Now, most people know that exercise is good for their health. But you may not understand how much (or how little) exercise you should be aiming for. One question that we get asked frequently at Wisconsin Cardiology Associates is “How much should I exercise?”

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The easiest answer: Yes.

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Over the past few decades, research has clearly shown that ANY amount of exercise is better than no exercise. 

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In fact, replacing just 30 minutes of sitting with light activity corresponded to an estimated 17% lower risk of early death. A meta-analysis of 37 randomized controlled trials of walking interventions indicated favorable effects on cardiovascular risk factors, including body fat, BMI, blood pressure, fasting sugars, and maximal cardiorespiratory fitness.

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While it is true that increasing the level of exertion to moderate or vigorous exercise corresponded to about a 35% lower mortality risk, this level is not required to achieve benefit. 

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And you don’t even need to spend 30 minutes: Only 15 minutes of physical activity per day is associated with a 14% reduction in all‐cause mortality! And increasing amounts of exercise lead to increasing health benefits, up to about 60 minutes of daily vigorous physical activity.

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Have a desk job? It isn’t the end of the world, but it does take some effort to counteract the harmful effects of sitting all day. Inactive individuals who also sit for >8 h/d had a 27% higher all-cause mortality risk than those sitting <4 h/d. But if you otherwise achieve your physical activity goals, sitting time was not associated with all-cause mortality. This means that even if you have a sedentary job, regular exercise can neutralize the harmful effects of sitting all day at your desk. 

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But even though any amount is beneficial, we are still not doing it. 

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In a nationally representative sample of adults in 2018, only 24.0% overall (and 29% of people over 60 years old) reported participating in adequate leisure-time aerobic and muscle-strengthening activity. 

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And because we aren’t doing it, our health suffers.

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At Wisconsin Cardiology Associates, we counsel our patients to aim for 30 mins of moderate intensity 5-7 days/week. Can’t do that right away? No problem. Start with even just 5 minutes a day of something. We know for a fact that it is better than nothing at all. 

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Diaz KM et al. Am J Epidem 12.2018

Circulation 145 (8) 22 February 2022; Pages e153-e639

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