Exercise Reduces the Risk of Heart Disease by 20%

We've often heard that regular exercise is key maintaining heart health. Well, new research is beginning to put a number to what those benefits might look like. A study published in the Journal of the American College of Cardiology analyzed data from over 50,000 participants and found that achieving 150 minutes of exercise a week was associated with a remarkable 20% reduction in the risk of cardiovascular disease.

What's even more compelling is that among individuals grappling with depression, physical activity was nearly twice as effective in lowering their risk of heart disease compared to individuals without depression. Chronic stress-related brain activity, such as depression, can significantly impact heart health. By releasing endorphins that relax brain activity, regular physical activity offers amplified benefits for those with depression.

So, how does this translate into your weekly routine? Just 20 minutes of daily exercise is enough to hit the 150-minute target and positively impact heart health. And if your schedule allows for only three gym sessions per week, aim to make each workout at least an hour long.

The results of this study underscore the importance of maintaining a physically active lifestyle as a means of reducing stress and protecting your heart health. Incorporating activities like brisk walking, cycling, swimming, or dancing into your routine can make a meaningful difference in your overall well-being. By committing less than 3 hours a week to exercise, you'll be taking impactful steps toward a healthier heart and a happier you.

Zureigat, H., Osborne, M. T., Abohashem, S., Mezue, K., Gharios, C., Grewal, S., ... & Tawakol, A. (2024). Effect of stress-related neural pathways on the cardiovascular benefit of physical activity. Journal of the American College of Cardiology, 83(16), 1543-1553.