You’ve probably heard the advice that you should carve out 30 minutes each day for some moderate-intensity exercise, but new research says more is necessary for optimal heart health.
An analysis published in the journal Circulation suggests that we might want to double or even quadruple that daily activity level if we want to keep our ticker at optimal health.
To conduct their study, researchers analyzed more than 12 studies involving over 370,000 men and women at various levels of physical fitness. Patients had a mean follow-up at 15 years, and over that duration they experienced 20,203 cardiac failure events. Study participants were also asked to self report their daily activities and exercise habits.
When looking at the data as a whole, researchers uncovered:
- Those who followed the “30 minutes a day” heart guidelines had “modest reductions” in heart failure risk compared to those who said they did not work out.
- Those who exercised for 1-2 hours a day had “a substantial risk reduction” of heart failure, by about 20 to 35 percent compared to those who didn’t exercise.
- Small amounts of exercise are beneficial, but more is actually better for your heart.
The study’s findings challenge the notion that a half an hour of exercise a day is the optimal amount for heart health. Instead, study authors suggest that physical activity and heart health may be “dose dependent,” meaning that more activity equals a lower risk of heart failure. They also believe larger health organizations need to recommend higher levels of daily exercise to help reduce heart disease.
“Heart failure is a big public health concern and in contrast to the dramatic reduction in coronary disease that we’ve seen in the population, the incidence of heart failure remains relatively unchanged,” said study author Jarett D. Berry.
Updated Heart Guidelines
Currently, the American Heart Association recommends that a middle-aged adult exercises for two hours and 30 minutes each week, but Berry said that number is a little low, especially if someone has a condition that heightens heart health risk. For example, a person with high blood pressure or diabetes should strive for more exercise, as those conditions increase a person’s risk for heart disease.
Optimally, a person will exercise for 5-10 hours each week, but between work, parenting and family activities, that can be unattainable. In these situations, the Centers for Disease Control and Prevention recommends that you strive for short, intense workouts. According to the CDC, one minute of vigorous activity is equivalent to two minutes of moderate activity.
Related source: Washington Post
