Even a small amount of exercise can deliver major benefits for heart health, especially for people who are currently inactive, according to research.
While regular physical activity is known to lower blood pressure and cholesterol and reduce the risk of heart attacks and strokes, experts say people do not need to commit to hours of weekly workouts to see results. For those who rarely exercise, just one to two hours a week of activities such as brisk walking or easy cycling can lower the risk of death from heart disease by up to 20%.
The biggest gains come when people move from being completely sedentary to doing some exercise. As fitness improves and activity levels rise, the added benefits become smaller and eventually level off. Studies show that around four to six hours of exercise a week delivers the greatest reduction in cardiovascular risk, with little extra protection beyond that point.
However, more intensive training can still bring other advantages. Research involving previously inactive people training for endurance events found that exercising seven to nine hours a week led to noticeable changes in heart size and strength, similar to those seen in athletes. While this does not further reduce disease risk, it does improve fitness and physical performance.
For those short on time, higher-intensity workouts can be a practical option. High-intensity interval training (HIIT), which involves short bursts of intense activity followed by rest, can quickly improve blood pressure and cholesterol levels in as little as a few weeks.
Experts caution that people with certain heart conditions should avoid strenuous exercise and instead focus on low- to moderate-intensity activity, which is safer and still beneficial.
Even how exercise is spread out matters less than many people think. A large study found that people who do all their weekly exercise over one or two days — often called “weekend warriors” — receive the same heart-health benefits as those who exercise more frequently.
The overall message is clear: any amount of exercise is better than none, and even modest activity can make a significant difference to long-term heart health.
