150 minutes of exercise a week could extend your life, study says

Research highlighted by the American Medical Association shows that adults who stay physically active significantly reduce their risk of death and heart disease. (Photo: Pexels)

• Higher weekly activity lowers risk of death from all causes
• Even modest exercise reduces mortality risk by 20 percent or more
• Mixing moderate and vigorous activity gives near-maximal benefits

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Are you aware that how much you move each week could influence the length and quality of your life? It is a popular fact that exercise is good for health, but exactly how much matters has often been unclear.

A huge analysis reported by the American Medical Association shows the relationship between weekly activity and longevity, offering practical insight for anyone seeking to stay healthy and active. According to the study, adults who maintain higher levels of physical activity experience significantly lower risks of death from all causes, including heart disease. Even those previously inactive saw measurable improvements when they added moderate or vigorous exercise to their weekly routine.

Discover what the study says and how much exercise matters

More activity delivers bigger benefits

Participants who engaged in two to four times the recommended weekly moderate activity, roughly 300–600 minutes of brisk walking or cycling, had a 26–31% lower risk of death from any cause. Vigorous activity at higher levels produced similar, if not greater, reductions in cardiovascular mortality.

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Even modest exercise counts

Those previously inactive who began 150 minutes of moderate activity or 75 minutes of vigorous activity per week saw reductions in mortality risk of 20% or more. This shows that even small lifestyle changes can have a dramatic effect.

Mix moderate and vigorous activity for best results

Combining both moderate and vigorous movements, such as a brisk walk followed by occasional short runs,  offered near-maximal longevity benefits. Variety not only keeps routines enjoyable but also optimises cardiovascular and metabolic gains.

The study found benefits across age groups. Whether you are in your 30s or your 70s, integrating consistent activity into daily life improves survival and supports heart and lung health, underlining the importance of lifelong movement.

Practical ways to move more

Break it up

Spread activity in short sessions throughout the day.

Add variety

Mix walking, cycling, or swimming with occasional faster bursts.

Daily chores count

Brisk stair climbing or gardening can contribute to your weekly totals.

Also Read: This longevity specialist's science-backed tips will help you live longer, includes daily light exercises

Stay consistent

Regular movement matters more than occasional intense workouts.

Listen to your body

Progress gradually to avoid injury.

FAQs on how much exercise you need to live longer

1. How much exercise do I need each week to live longer?

To attain longevity benefits, aim for 300–600 minutes of moderate activity or an equivalent combination of moderate and vigorous exercises per week.

2. What types of exercise should I include in my routine?

Incorporate a mix of activities like brisk walking, cycling, swimming, and occasional faster bursts (such as short runs) for optimal health benefits.

3. Can small amounts of exercise still help me live longer?

Yes, even 150 minutes of moderate activity or 75 minutes of vigorous activity per week can significantly reduce mortality risks.

4. How can I fit exercise into a busy schedule?

Spread physical activity throughout the day in short sessions, and include daily chores like brisk stair climbing or gardening to meet your weekly goals.

5. What should I do if I am new to exercising?

Start gradually and listen to your body to avoid injury, and progressively increase your activity level over time.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis