Hello, everyone dreaming of a healthy lifestyle! Have you ever thought that 'one hour of exercise a day is enough'? However, according to a recently published study, more effort might be needed for our heart health than we currently put in. The news is that the amount of exercise recommended by the World Health Organization (WHO) alone may not be enough to sufficiently reduce the risk of cardiovascular disease. Let's dive into the details together today.

Was One Hour of Exercise a Day Really Not Enough?

Until now, many of you might have considered '150 minutes or more of moderate-to-vigorous intensity exercise per week' as the minimum standard for heart health. This is the amount of exercise recommended by major health organizations, including the WHO. However, this study points out that even meeting this standard only resulted in a reduction of cardiovascular disease risk by approximately 8-9%. You might be surprised by this lower-than-expected figure.

So, how much exercise is needed to significantly reduce the risk of cardiovascular disease by more than 30%? The study results indicate that approximately 560-610 minutes of moderate-to-vigorous intensity exercise per week is required. When converted to a daily average, this amounts to about 1 hour 20 minutes to 1 hour 30 minutes. Given that only 12% of all participants consistently engaged in this amount of exercise, it suggests that most people are either meeting the current recommendations or exercising less.

Should Exercise Volume Vary According to My Fitness Level?

An interesting finding in this study is that the required amount of exercise varies depending on an individual's cardiorespiratory fitness level. Cardiorespiratory fitness is estimated by 'maximal oxygen uptake (VO2 max),' which is a crucial indicator of how efficiently our body uses oxygen during strenuous exercise. It comprehensively reflects heart, lung, and muscle function.

The researchers confirmed that individuals with lower fitness levels require more exercise to achieve the same health benefits. For instance, to reduce the risk of cardiovascular disease by 20%, the group with the lowest fitness level needed approximately 370 minutes of moderate-to-vigorous intensity exercise per week, while the fittest group only needed 340 minutes. This result highlights the importance of setting personalized exercise goals that consider an individual's fitness level.

How Was This Study Conducted?

This study is the result of researchers from Macau Polytechnic University in China analyzing data from 17,088 adults participating in the UK Biobank. Participants, with an average age of 57, had their usual exercise levels measured for 7 consecutive days using wrist-worn devices and underwent cycle tests to assess their cardiorespiratory fitness. Over an average follow-up period of 7.8 years, a total of 1,233 cardiovascular events occurred, including atrial fibrillation, myocardial infarction, heart failure, and stroke.

Of course, as this was an observational study, it cannot be definitively concluded that increased exercise directly caused a reduction in cardiovascular disease. Furthermore, there are several limitations, such as the possibility that the study participants were relatively healthy, and that sedentary time or low-intensity activities were not included in the analysis. Nevertheless, the researchers emphasized that these findings clearly demonstrate that current exercise guidelines are a 'minimum standard,' and that a higher level of physical activity may be necessary for optimal cardiovascular health.

So, What Should We Do?

The results of this study deliver an important message to us. It suggests that current exercise recommendations are 'minimum guidelines,' and that more active movement is needed for a healthier heart. However, there's no need to feel pressured to suddenly exercise for an hour and a half every day. What's important is consistency and gradual increase.

Below are frequently asked questions related to this study.

• Q1. How much exercise should I do daily for heart health?
  According to the study, to reduce the risk of cardiovascular disease by more than 30%, you should engage in 560-610 minutes of moderate-to-vigorous intensity exercise per week. This averages out to about 1 hour 20 minutes to 1 hour 30 minutes per day.
• Q2. Is the currently recommended 150 minutes of exercise per week ineffective?
  No, it is not ineffective. The study showed that even with just 150 minutes of exercise per week, as recommended by WHO, the risk of cardiovascular disease decreased by approximately 8-9%. However, it implies that increasing your exercise volume is necessary for greater protective effects.
• Q3. Do people with lower fitness levels need to exercise more?
  Yes, the study analyzed that individuals with lower fitness levels needed to exercise about 30-50 minutes more per week than those with higher fitness levels to achieve the same cardiovascular protective effects. It is important to adjust exercise goals according to individual fitness levels.

In conclusion, it's important to set exercise goals considering your current fitness level and gradually increase your activity from now on. Why not start moving together today for a healthy heart?