Exceeding exercise guidelines could reduce mortality risk by up to 31%, says the American Heart Association

According to research, doing more than the minimum physical activity recommended for adults may cut the risk of dying from cardiovascular disease and other causes by nearly a third.

The American Heart Association (AHA) reports that people who double or even quadruple the official weekly exercise guidelines gain the biggest benefits. Here, we’ll look at the study findings, what types of activity were measured, and how you can use these results to shape your own fitness routine.

What the study found about exceeding the exercise guidelines

The study, published in the journal Circulation, analyzed more than 30 years of health records from over 100,000 adults in the Nurses’ Health Study and the Health Professionals Follow-Up Study. Participants were an average of 66 years old and self-reported their weekly levels of leisure physical activity.

Researchers compared the effects of meeting, doubling, or quadrupling the U.S. exercise recommendations. The standard guidelines suggest at least 150 minutes per week of moderate-intensity aerobic activity, 75 minutes of vigorous activity, or a mix of both. Moderate exercise included walking, weightlifting, calisthenics, and light workouts. Vigorous activity included jogging, running, swimming, cycling, and other endurance-focused exercise.

The findings were clear. People who met the minimum guidelines lowered their risk of death from any cause by about 21%. But those who did two to four times the recommended activity cut their mortality risk by up to 31%. The biggest improvements were seen with moderate exercise. Doing 300 to 600 minutes per week was linked with a 26%–31% lower risk of death compared to little or no moderate activity.

Vigorous activity also helped, though the effect was slightly smaller. Adults who did 150 to 300 minutes of vigorous exercise each week reduced their risk of death by 21%–23%. Those who only met the minimum saw a 19% reduction.

Importantly, going beyond 600 minutes of moderate exercise or 300 minutes of vigorous exercise did not bring extra benefits, but it also did not harm cardiovascular health. This challenges earlier concerns that high-intensity endurance events, like marathons or triathlons, might increase heart risks.

How to apply these findings to your exercise routine

The study confirms that exercise is one of the strongest tools for lowering the risk of cardiovascular disease and early death, but it also suggests that aiming for more than the minimum can make a noticeable difference. Here are some practical ways to align your routine with the research:

• Aim for at least the basics: Start with 150 minutes of moderate aerobic activity per week, such as brisk walking, or 75 minutes of vigorous activity like running.
• Add more moderate activity when possible: Extending your walks, adding an extra fitness class, or incorporating cycling can bring you closer to the 300–600 minutes.
• Mix it up: Alternate between moderate and vigorous workouts to keep it sustainable. For example, combine walking with a weekly swim or bike ride.
• Use strength and balance exercises: Weightlifting, yoga, or calisthenics not only count toward activity goals but also protect mobility and reduce injury risk.

Meeting the guidelines already lowers risk, but adding more minutes of safe, consistent activity could protect your heart and extend your life. For adults over 60, those extra walks or workouts may be especially valuable in preserving independence and longevity.