Optimal exercise amount

The nearly maximum association with lower mortality was achieved by performing

• 150 to 300 min/week of long-term leisure-time vigorous aerobic activity
• 300 to 600 min/week of long-term leisure-time moderate aerobic activity
• or an equivalent combination of both. e.g. 300 min moderate AND 150 min vigorous
  • moderate: 6 days x 1h
  • vigorous: 2.5 hours

This study
working out 2-4 times the minimum vigorous physical activity recommendations led to a lower risk of death from cardiovascular disease. Those who worked out 2-4 times above the moderate physical activity recommendations—about 300 - 600 minutes each week—saw the most benefit.

Participants who performed two to four times above the recommended amount of moderate physical activity had a 26% to 31% lower all-cause mortality and a 28% to 38% lower risk of cardiovascular disease mortality. On top of that, there was an observed 25% to 27% lower risk of non-cardiovascular disease mortality.

Additionally, adults who worked out two to four times more than the recommended amount of vigorous physical activity —about 150 to 300 minutes per week—were found to have 21% to 23% lower risk of all-cause mortality, according to the study. They were also reported to have 27% to 33% lower risk of cardiovascular disease mortality and 19% lower risk of non-cardiovascular disease mortality.