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"The overall findings of the study corroborate federal guidelines even a little bit of exercise is good, but more is better - 150 minutes of exercise per week is beneficial, 300 minutes per week will give even more benefits," said Jacob Sattelmair, ScD, of the Department of Epidemiology at the Harvard School of Public Health. Sattelmair said this work differs from previous reviews of studies examining physical activity and heart disease risk because it included quantitative assessments of the amount of physical activity a person may need to reduce their risk as well as the magnitude of benefit. In a meta-analysis, researchers examined more than 3,000 studies of physical activity and heart disease, and included 33 of them in their analysis. Among those, nine measured leisure activity quantitatively. "Early studies broke people into groups such as active and sedentary. More recent studies have begun to assess the actual amount of physical activity people are getting and how that relates to their risk of heart disease." The study also notes a significant interaction by gender, as these results were stronger in women than in men. [1] Conducted by researchers from the Harvard School of Public Health and published in the journal, Circulation, which is put out by the American Heart Association, the study specifically found that as little as two and half hours per week of moderate-intensity physical activity can lower a person’s overall risk of heart disease by 14 percent. It also reports that the risk of developing coronary heart disease reduces progressively the more physical activity a person does. Jacob Sattelmair, author of the AHA study, emphasized that even a little bit of activity can make a significant difference and that the biggest health benefits observed were from those who went from doing nothing to doing something small. Sattlemair defines a little bit as being ten to fifteen minutes a day and stresses that even though more is needed to maintain a healthy weight and achieve maximum benefits, it’s important for people to know that doing less is also helpful and worth every minute. [2] The 2008 Physical Activity Guidelines for Americans recommends a minimum of 150 minutes a week of moderate exercise for health benefits. The researchers used this guideline as a measurement. Those in the study who met the basic guidelines had a 14 percent lower risk of heart disease compared with people who did no leisure time physical activity. Those who exercised 300 minutes a week saw a 20 percent decrease in risk of heart disease. Those who were active at five times the basic guidelines saw a decrease of 25 percent for heart disease. The researchers also found, however, that people who did less than the recommended 150 minutes per week had a lowered risk of heart disease compared with their sedentary counterparts. "The biggest health benefits we saw were for those who went from doing nothing to those doing something small," Jacob Sattelmair, author of the new AHA study, told USA Today. [3] "Even a little bit of activity makes a significant difference," said Dr. Jacob Sattelmair, lead author of the study. While the ACSM emphasized that a greater amount of exercise is needed to maintain a healthy weight and achieve maximum benefits, they saw distinct health benefits in people who went from being inactive to exercising at moderate intensity for as little as 10 to 15 minutes a day, or 75 minutes a week. What they found, in fact, was a progressive reduction of risk for heart disease: People who engage in 150 minutes of moderate-intensity physical activity (or 75 minutes at high intensity) a week have a 14 percent lower risk of heart disease than those who are sedentary. Even a formerly sedentary person who begins exercising at a moderate intensity for just 75 minutes a week could still reduce her risk of heart disease by 7 percent. "It certainly is an encouraging way to get people to start," says ACSH’s Dr. Elizabeth Whelan. She pointed out that just a 10- to 15-minute walk could make a difference in someone’s health. [4] New research shows that even small amounts of exercise -- about 150 minutes, or 2.5 hours, of moderate activity a week -- can reduce the risk of heart disease by about 14 percent. Those who did more -- about 300 minutes a week, or five hours -- reduced their risk of heart disease, including heart attacks, angina and bypass surgeries, by 20 percent compared to people who did no exercise, the study found. "Some physical activity is better than none, and more is better," said lead study author Jacob Sattelmair, who was a doctoral candidate at Harvard University School of Public Health, Boston, when he conducted the research. [5] Experts in the U.S. examined data from 33 studies of physical activity and heart disease, including nine which looked at how much exercise people were actually doing. The study, published in Circulation, the journal of the American Heart Association, found a 14 per cent reduced risk for those doing moderate exercise for 150 minutes a week, and a 20 per cent reduced risk for those exercising for 300 minutes a week. Moderate activity includes very brisk walking, heavy cleaning such as washing windows, vacuuming and mopping; mowing the lawn, cycling and badminton. Jacob Sattelmair, from the Department of Epidemiology at the Harvard School of Public Health, said: "Early studies broke people into groups such as active and sedentary. "More recent studies have begun to assess the actual amount of physical activity people are getting and how that relates to their risk of heart disease." [6] Maintaining a healthy and active lifestyle, which includes moderate exercise, can help boost your chances of taking out a cheap life insurance policy. Moderate exercise is not confined to sport, however, as it can also include heavy cleaning such as washing windows, vacuuming and mopping, and mowing the lawn, according to the study, which was published in Circulation, the journal of the American Heart Association. Jacob Sattelmair, from the Department of Epidemiology at the Harvard School of Public Health, said: "Early studies broke people into groups such as active and sedentary. More recent studies have begun to assess the actual amount of physical activity people are getting and how that relates to their risk of heart disease." [7]

Some of my best ideas for this blog come from my friends, who are finding so many ways to combat aging. One of my friends, a lifelong runner, now says she has to slow down just a bit as she approaches 60. Her definition of slowing down is pretty impressive, however. She’s speed walking instead of running and logging in at least an hour a day of vigorous exercise. Her daily exercise rule is one we should all embrace at this age: if you want to stay healthy as long as possible, it’s not optional any more. That was backed up by a study published this week in Circulation: Journal of the American Heart Association. Researchers looked at many studies of the effects of exercise on heart disease and found that people who exercised for 150 minutes of moderately intense physical activity every week had a 14 percent reduction in their risk of coronary heart disease compared to people who were sedentary. [8] DALLAS, AUG. 1, 2011 - Even small amounts of physical activity will help reduce heart disease risk, and the benefit increases as the amount of activity increases, according to a quantitative review reported in Circulation, journal of the American Heart Association. People who engaged in 150 minutes of moderate-intensity leisure activity had a 14 percent lower risk of coronary heart disease (CHD) compared to those who reported no exercise or physical activity. [1] Findings show that those who engage in 150 minutes of moderate exercise per week, or about 20 minutes per day, lowered their risk for coronary heart disease (CHD) by 14 percent compared to those who do not exercise regularly. Increased levels of physical activity led to even lower risk, with a higher percentage for those who exceed two and a half hours per week. Published in Circulation, a journal tied with the AHA, this is the first study to quantify preconceived notions that physical activity can reduce the risk of heart disease and other heart traumas like heart attacks, angina and bypass surgeries. [9]

Women should especially heedthis advice because results were stronger in women than in men. Researchers at the Harvard School of Public Health found, too, that even people who exercised less than the 150 minutes per week called for in U.S. guidelines for physical activity had a lower risk than those who didn’t exercise. Researchers examined more than 3,000 studies of physical activity and heart disease and included 33 of them in their analysis. The study differed from previous reviews examining physical activity and heart disease because it included measures of the amount of physical activity a person needs to reduce their risk, as well as the magnitude of the benefit. [10] The study was a meta-analysis of 33 previous studies examining the association between exercise and heart disease risk; nine of the studies estimated the quantity of physical activity people got. The researchers found that participants who got the recommended 150 minutes of physical activity per week had a 14% lower risk of heart disease than those who were sedentary. [11]

Sattelmair says 150 minutes of exercise is beneficial but that 300 minutes weekly will achieve even better results. He says his study is different from previous research reviews examining correlations between heart disease and exercise because it included the amount of physical activity a person may need in order to reduce their risk as well as the magnitude of their benefit. Sattelmair and his research team looked at more than 3,000 studies of physical activity and heart disease, including 33 of them in their analysis. "Early studies broke people into groups such as active and sedentary," Sattelmair says. "More recent studies have begun to assess the actual amount of physical activity people are getting and how that relates to their risk of heart disease." [12] "The overall findings of the study corroborate federal guidelines - even a little bit of exercise is good, but more is better - 150 minutes of exercise per week is beneficial, 300 minutes per week will give even more benefits." Sattelmair explained that this study is unlike previous ones, because it included quantitative assessments - it determined how much physical activity a person has to do in order to reduce their risk of coronary heart disease. [13] If you want to reduce your coronary heart disease risk, remember that even a little bit of exercise helps, it is better than none at all, and the more you do the better the benefit, researchers from the Harvard School of Public Health reported in Circulation. Those who do 150 minutes of "moderate-intensity leisure activity" have a 14% lower chance of developing coronary heart disease compared to individuals who are physically inactive, the researchers explained. [13] In the study, published online Aug. 1 in Circulation, Sattelmair and colleagues analyzed the results of 33 studies that assessed the health benefits of exercise. For reasons researchers aren’t sure of, women saw even more protective benefits from exercise than men, although this could have been a quirk of the statistics, they said. While 150 minutes of moderate to vigorous exercise a week is the minimum goal based on current U.S. guidelines, they found even people who did less than that (75 minutes weekly) had a decreased risk of heart disease compared to total coach potatoes. [5] The 2008 Physical Activity Guidelines for Americans, which recommend a minimum of 150 minutes a week of moderate exercise for health benefits, were used as a measure. People who met those basic guidelines had a 14% lower risk of heart disease compared with people who did no leisure time physical activity. [14] Participating in moderate exercise for just two-and-a-half hours a week can help to lower the chances of people suffering from heart disease, the latest research suggests. Researchers analysing the results of 33 studies of physical activity and heart disease, including nine which focused on the amount of exercise people were doing, found that the risk of this disease can be reduced by 14% if someone takes part in moderate exercise for 150 minutes a week. [7] The study provides the first evidence supporting the 2008 Physical Activity Guidelines for Americans, issued by the U.S. Department of Health and Human Services, the researchers said. Previous research had shown that physical activity is associated with a 20 percent to 30 percent lower risk of coronary heart disease ; however, it was not known how much exercise was needed to lower risks by this amount. The study researchers based their conclusions on 33 previously conducted studies of physical activity and heart disease. [15] Conducted by researchers from the Harvard School of Public Health and published in the journal, Circulation, which is put out by the American Heart Association, the study specifically found that as little as two and half hours per week of moderate-intensity physical activity can lower a person’s overall risk of heart disease by 14 percent. [2] For the first time, researchers have quantified the amount of physical activity that is required to lower the risk of heart disease. They found that 2 hours of moderate-intensity physical activity per week can lower the overall risk of heart disease by 14 percent. That’s according to a quantitative review reported this week in Circulation, Journal of the American Heart Association. [10]

Researchers found that 2 ½ hours of moderate intensity physical activity per week can lower the overall risk of heart disease by 14 percent. This is the first review to quantify the amount of physical activity that is required to lower the risk of heart disease; others suggest only qualitative estimates. [1]

Researchers looked at 33 studies on exercise’s benefits to see if working out for just 2 hours and 30 minutes per week did, indeed, reduce heart disease. Their analysis found that this amount of exercise cut the risk of heart disease by 14 percent. [16] Researchers found as little as two-and-a-half hours of exercise a week can dramatically cut the risk of heart disease. That’s less than half an hour a day. People who exercised that amount decreased their risk of heart disease 14 percent. [17]

Getting even a little bit of exercise is better than getting none at all, and this may hold especially true for women, a new study shows. The U.S government guidelines recommend getting 150 minutes of exercise a week, and the study showed that even people who exercised less than that had a lower risk of coronary heart disease than those who did not exercise. Of course, more exercise is even better for you: People who did 150 minutes of moderate exercise weekly had a 14 percent lower risk of developing coronary heart disease than those who did no exercise, the study said. [15] For those who are daunted by the current federal recommendation of 150 minutes of physical activity a week, new findings suggest that as little as 10 or 15 minutes a day could still reduce the risk of heart disease. In a review published in Circulation, the journal of the American Heart Association, the American College of Sports Medicine (ACSM) updated its exercise guidelines for the first time since 1998. [4] Conduction by the American Heart Association, the study has been published in the journal Circulation and states that exercising for even 150 minutes every week reduces the risk of coronary heart disease by 14 percent while 300 minutes of weekly exercise reduces the risk by 20 percent. [18] Small amounts of exercise, or roughly 20 minute workouts, performed daily can reduce the risk of heart disease by nearly 15 percent, according to a new study by the American Heart Association (AHA), with results stronger in women. [9]

Even a simple 10 or 15 minute walk can make a difference in your health. In the study, they noticed that those that worked out about 70 minutes a week 53% lower than the recommended about by the United States had a smaller risk for heart disease. Those who receive around 70 minutes a week of exercise could reduce their risk of heart disease by 7%, while those that undergo 150 minutes or more of physical moderate activity have a 14% lower risk. It is noted by the study, however, that a greater amount of exercise is needed in order to maintain a heatlthy weight and achieve even a lower risk of heart disease. [19] A new study confirms the seemingly obvious theory that exercising even a small amount is better for your health than not exercising at all. A new study has shown that those that exercise less than the recommended 150 minutes per week by the Government still have a lower risk of coronary heart disease than those that don’t exercise at all. [19]

Individuals who did not meet the 150-minute threshold, but did exercise regularly, also had a significantly lower CHD risk compared with sedentary study participants. "The present study provides quantitative data supporting the 2008 Physical Activity Guidelines for Americans, which recommend the equivalent of 150 minutes per week of moderate-intensity physical activity for health and 300 minutes per week for additional benefits and encourage any amount of activity for those unable to meet the minimum," Jacob Sattelmair, ScD, of the Harvard School of Public Health, and co-authors wrote. [20] The researchers used 2008 U.S. federal guidelines for physical activity, the minimum amount of which was the equivalent of 150 minutes per week. According to this scale, 300 minutes per week were required for additional benefits. Those who engaged in the equivalent of 150 minutes per week of moderate-intensity leisure-time physical activity had a CHD risk that was 14% lower than those who reported doing no leisure-time activity (RR=0.86; 95% CI, 0.77-0.96). [21]

Explain that people who exercise for the recommended 150 minutes of moderately intense physical activity weekly had a 14% reduction in the risk of coronary heart disease (CHD) compared with individuals who reported no physical activity; benefits were even greater for those who exercise at least 300 min/week. [20] The authors added that the more exercise you do the lower the risk. They found that individuals who engaged in the equivalent of 300 minutes of moderate-intensity leisure-time physical activity per week had a 20% lower risk of developing coronary heart disease. [13] For instance, the UK’s chief medical officers advise adults to get 2.5 hours of exercise each week, either in five 30-minute sessions or several shorter bouts of activity. The latest research at the Harvard School of Public Health found that people who took 2.5 hours of exercise had a 14 per cent lower risk of heart disease than those who took none at all. Even those who did less exercise per week had a lower risk than those who did none whatsoever. [22] After reviewing nearly 3,200 studies associated to exercise and its correlation to heart disease risk, researchers lead by Sattelmair at the Harvard School of Public Health analyzed data in order to determine an exact number to depict the relationship between physical activity and risk of heart disease. [9] While researchers have long known that physical activity has major benefits for heart health, until now, no studies had quantified exactly how much exercise was necessary. A while back, Jacob Sattelmair was working on a doctorate in epidemiology at the Harvard School of Public Health when he realized that there wasn’t a review spelling out just how much physical activity is needed to lower the risk of heart attacks and stroke. [11]

Even wee snippets of activity reduce the dangers of heart disease, a distillation of the published evidence finds. A while back, Jacob Sattelmair was working on a doctorate in epidemiology at the Harvard School of Public Health when he realized that there wasn’t a review spelling out just how much physical activity is needed to lower the risk of heart attacks and stroke. [23]

A meta-analysis of thirty three studies looking at the correlation between coronary heart disease and physical activity has shown that even small amounts of aerobic exercise performed on a regular basis may help reduce the risk of heart-related ailments. [2] In nine of the studies, a quantitative analysis measured leisure time activity. "Early studies broke people into groups such as active and sedentary. More recent studies have begun to assess the actual amount of physical activity people are getting and how that relates to their risk of heart disease", said Sattelmair. [24] The investigators gathered data on over 3,000 physical activity and heart disease studies. They ended up with a selected shortlist of 33 studies, which they analyzed carefully. In nine of them they could measure leisure activity quantitatively. "Early studies broke people into groups such as active and sedentary. More recent studies have begun to assess the actual amount of physical activity people are getting and how that relates to their risk of heart disease." [13]

Some people who can’t exercise very much or long may think: Why bother at all? Well, here’s a really good reason ’ you’ll lower your risk of heart disease with just small amounts of physical activity. [10]

While the U.S. guidelines seem to be a good marker for exercise, the study authors note that more research may be necessary to further explore the relationship between physical activity and heart disease risk. [14] In the study, it shows that physical activity as little as 10 or 15 minutes a day could go a long way in reducing the risk of heart disease. [19] As little as 2.5 hours of moderate-intensity physical activity per week -- that’s 150 minutes -- can lower a person’s overall risk of heart disease by 14%. [12] At higher levels of activity, the relative risk of CHD was progressively lower. Researchers found that even people who got below the United States guidelines for physical activity, which recommends 2 hours and 30 minutes of moderate exercise per week, had a lower risk of CHD than those who had no activity. [1] People who worked out more had an even lower risk, as you might expect, but experts say the point is that "some physical activity is better than none." Researchers also found women saw more benefit than men from that little bit of exercise, but they’re not sure why. [17] The researchers also found that even little bits of activity -- just 75 minutes a week, which amounts to an easy 15-minute walk each weekday -- offered significant benefit. People who eked out that much exercise still enjoyed a 14% lower heart risk than those who didn’t work out at all. [11]

According to new research, doing a little bit of exercise is better than doing none at all. Researchers did a meta-analysis of 33 studies looking at the effects of exercise on coronary heart disease among people who were active or sedentary to see if they could quantify how much exercise was needed to show any benefits. [3] Turns out that might be true--people who do even a little regular exercise may have lower risk of heart disease than people who never leave the sofa. Researchers did a meta-analysis of 33 studies looking at the effects of exercise on coronary heart disease among people who were active or sedentary to see if they could quantify how much exercise was needed to show any benefits. [14]

Of course, more was better: people who managed 300 minutes of exercise per week had a 20% reduction in heart disease risk, compared with sedentary people. Beyond that, however, the relative benefits appeared to diminished; those who got a whopping 750 minutes per week had a 25% lower risk of heart disease than non-exercisers. [11] Bigger benefits were in store for people who exercised 300 minutes a week--their heart disease risk was lowered by 20%. There were diminishing returns for those who were active at five times the basic guidelines; they saw only a 25% decreased risk for heart disease. People who did less than the recommended 150 minutes per week also had lowered risk of heart disease compared with their sedentary counterparts. [14]

While more exercise is better, 150 minutes a week can lower the risk of heart disease by 14 per cent compared to people who are inactive. [6]

People who engage in 150 minutes of moderate intensity leisure time activity can cut heart disease risk by 14 percent, compared to couch potatoes. [24] People who do 150 minutes of moderate intensity (or 75 minutes of high intensity) have a 14% lower risk of heart disease compared with sedentary people. "That’s not as robust as people might expect but it’s still significant," Sattelmair adds. [25]

"The recommendation to get 150 minutes a week of moderate-intensity exercise is still one of the goals, but the message needs to be heard that doing less is also helpful." The findings published Monday in Circulation do not list a percentage for the magnitude of lower heart disease risk for those who meet half the guideline because of the methodology used, Sattelmair says. [25] The review, which analyzed 33 already published scientific studies, showed that people who exercised even more had progressively lower risks of coronary heart disease. It also showed that people who exercised less than the U.S. guidelines of two and a half hours per week had a lower risk of heart disease than those who didn’t exercise at all. [26] The association between more exercise and greater health benefits was stronger in women than it was in men, the study said, though it was unclear as to why. It could be that women have an overall lower risk of developing coronary heart disease than men do, so factors other than exercise that are difficult to measure precisely, such as diet, contributed to this effect. [27] Although the beneficial effects of physical activity in lowering coronary heart disease (CHD) risk have been long recognized, the relative benefits of different levels of physical activity are not well understood. Now, a new meta-analysis published in Circulation helps fill in this significant gap. [1] A dose-response relationship is seen between leisure-time physical activity (LTPA) and the risk of coronary heart disease risk, with significant reductions seen with less than or equivalent to 150 minutes/week of moderate-intensity LTPA and additional risk reductions for those engaging in activity equivalent to 300 minutes/week, according to a meta-analysis published online Aug. 1 in Circulation. TUESDAY, Aug. 2 (HealthDay News) -- A dose-response relationship is seen between leisure-time physical activity (LTPA) and the risk of coronary heart disease (CHD) risk, with significant reductions seen with less than or equivalent to 150 minutes/week of moderate-intensity LTPA and additional risk reductions for those engaging in activity equivalent to 300 minutes/week, according to a meta-analysis published online Aug. 1 in Circulation. [28]

Primary source: Circulation Source reference: [[ Sattelmair J, et al "Dose response between physical activity and risk of coronary heart disease. [20]

Studies show that regular physical activity can improve overall health and fitness while reducing risk for other diseases aside from coronary heart disease, like diabetes, obesity and even cancer. [9] Those who met minimum criteria for physical activity according to U.S. guidelines were at a reduced risk for coronary heart disease of nearly 15%, recent data found. [21] The risk of developing coronary heart disease gets progressively lower the more physical activity a person does. [12]

Even small amounts of physical activity can help to reduce a person’s risk of heart disease, new research suggests. [22] Aug. 1, 2011 -- Even a little physical activity performed on a regular basis may reduce the risk of heart disease. [12]

The authors said that more research may be needed in order to explore the relationship between physical activity and heart disease risk. [3]

If you want to cut your chances of heart disease, even a little bit of exercise helps, say researchers. That’s the conclusion of an analysis from investigators who, for the first time, looked at relative risk of coronary heart disease, which can be lowered with even small doses of exercise and activity. [24] Undated -- Just two hours and thirty minutes of exercise a week can dramatically cut the risk of heart disease, according to a new study released by Harvard researchers. [16] The study revealed that doubling the amount of moderate exercise, which includes activities like very brisk walking, cycling and badminton, to 300 minutes a week can help reduce the risk of heart disease by 20%. [7] HEALTH BRIEFING: Just two-and-a-half hours of moderate exercise a week can reduce the risk of heart disease, researchers say. [6] Even if you do less than the 2 hours 30 minutes moderate exercise each week, which U.S. authorities recommend, your risk of developing coronary heart disease is still much is less than for someone who does nothing. [13]

More research shows that even small amounts of aerobic exercise help lower coronary heart disease risk, according to a review published Monday in Circulation, the journal of the American Heart Association. [25] Overall, the research in Circulation: Journal of the American Heart Association indicates that the reduction in the risk of heart disease is directly linked to the amount of exercise a person takes. [22]

Increasing the weekly total to 300 minutes reduced CHD risk by 20% compared with sedentary people, according to an article published online in Circulation: Journal of the American Heart Association. [20]

Surely, you can replace some ’time-wasters’ with a little exercise. In the study, people who exercised 150 minutes a week lowered their risk, compared to those who reported no exercise or physical activity. [10] The mega-study is part of a growing body of research showing that some physical activity provides health benefits -- even when levels fall below the recommended federal guidelines of 150 minutes of moderate-intensity physical activity a week. For the first time since 1998, the American College of Sports Medicine updated its exercise guidelines in June, including information on how little exercise is needed to achieve health benefits. "The biggest health benefits we saw were for those who went from doing nothing to those doing something small," says Jacob Sattelmair, author of the new AHA study. [25] The Physical Activity Guidelines for Americans (2008) provided by the Centers for Disease Control and Prevention recommends 150 minutes as the least amount of exercise required per week, which was the scale used in the study. [9]

Sattelmair says, "The overall findings of the study corroborate federal guidelines - even a little bit of exercise is good, but more is better - 150 minutes of exercise per week is beneficial, 300 minutes per week will give even more benefits." [24] "The overall findings of the study corroborate federal guidelines -- even a little bit of exercise is good, but more is better," Jacob Sattelmair, ScD, of the Harvard School of Public Health, says in a news release. [12] According to Jacob Sattelmair, ScD, of the Department of Epidemiology at the Harvard School of Public Health, the study differs from past research because it shows how various levels of exercise reduce the risk of coronary artery disease. [24] Jacob Sattelmair, Sc.D., from the Harvard School of Public Health in Boston, and colleagues reviewed available literature between 1995 and 2009 to quantify the dose-response relationship between LTPA and risk of CHD. Based on the 2008 U.S. physical activity guidelines, the first two doses of physical activity were assigned and relative risk (RR) for CHD calculated. [28] Individuals who had physical activity levels lower than the recommended minimum also had a significantly lower risk of CHD. A significant interaction by gender was observed, with a stronger correlation among women than men. "These findings provide quantitative data supporting U.S. physical activity guidelines that stipulate that’some physical activity is better than none,’ and ’additional benefits occur with more physical activity,’" the authors write. [28] A significant association was also gender-dependent: The association was stronger among women than men ( P =.03). These findings provide quantitative data supporting U.S. physical activity guidelines that stipulate that’some physical activity is better than none’ and ’additional benefits occur with more physical activity,’ the researchers wrote. [21]

The study researchers based their conclusions on 33 previously conducted studies of physical activity and heart disease. [27] The study is the first to look at how much physical activity people are getting and how it impacts heart disease. [24]

BEIJING, Aug. 2 (Xinhuanet) -- Little exercise is better than none, and this may be especially true for women, a study published in the latest issue of Circulation suggested. U.S. health experts based their conclusions on 33 previous studies of physical exercise and heart disease. [29] The benefits of exercise for lowering heart disease risk were stronger for women than men, also found in the study. [24] How much benefit from even more exercise? Three-hundred minutes a week decreased the risk of heart disease by 20 percent and 750 minutes cut the risk by 25 percent, with an even greater impact on women. [16]

What about the people who exercise half as much as that? Also a 14 percent lower risk of heart disease. That’s the equivalent of burning 257 calories a week, or one hour of walking. [23] People who reported exercising for 750 minutes a week, or 12.5 hours -- had a 25 percent reduced risk of heart disease. That’s many more hours of working out for only a small additional risk reduction, Sattelmair noted. [5]

People who put in 300 minutes a week of moderate activity, twice the recommended federal guideline, had a 20 percent lower risk of death due to cardiovascular disease. The people who exercised 150 minutes a week did pretty well, too, lowering their death risk by 14 percent. [23] Adding more exercise progressively can reduce the chances of heart disease up to 14 percent with 150 minutes of moderate intensity activity each week. [24]

Researchers noticed a significant gender difference in results, which showed that exercise had a greater effect in reducing heart disease risk in women than in men. [12] The study provided quantitative details for "doses of exercise" in relation to risk percentage for heart disease. [9] If you exercise even more, the relative risk of coronary heart disease was progressively lower. [10] You probably already know that it doesn’t take much exercise to lower your risk of heart disease. [26]

Garber says research shows that long durations of physical inactivity during the day raise your risk of developing heart disease, diabetes, cancer and obesity. [25] When grouped by gender, women fared better than men, seeing reduced heart disease risk overall. [14] Women saw more of a reduction than men in reducing heart disease risk overall. [3]

Knowing that I’m reducing my risk of heart disease and probably many other health problems make it all the more worthwhile. [10]

Physical activity, of course, isn’t the sole key to preventing heart disease, the leading cause of death in the United States. Eating a healthy diet, maintaining a normal body weight, avoiding high levels of stress, and keeping blood pressure and cholesterol levels in a healthy range all play a role, he added. [5] Moderate-intensity leisure-time physical activity of 300 minutes per week was linked to a 20% lower risk (RR=0.80; 95% CI, 0.74-0.88). [21] Researchers from several sites in the United States performed an aggregate data meta-analysis of epidemiological studies to determine a dose-response rate for how amounts of physical activity affect CHD risk. [21] The authors compared highest and lowest levels of physical activity for each type of activity included in the studies. They found statistically significant differences in CHD risk in favor of increased physical activity, ranging from 6% to 51% across the studies. [20] People whose total activity time was five times greater than the minimum had a 25% lower CHD risk compared with people who reported no physical activity. [20]

Multiple reviews and meta-analyses have established the role of physical activity for primary prevention of CHD. Investigators have agreed that physical activity can reduce the risk of CHD by 20% to 30%. [20] Sattelmair says the new findings are the first to make quantitative assessments of the amount of physical activity a person needs to reduce risk. [25] Toward that end, Sattelmair and colleagues conducted a meta-analysis aimed at elucidating more clearly the dose-response relationships, including the amount of physical activity required and the magnitude of risk reduction. [20]

Pooled analysis of relative risk by sex showed that women derived greater benefit from physical activity. [20] Quantitative assessment of physical activity has helped facilitate examinations of dose-response relationships between physical activity and CHD risk reduction. [20] Higher physical activity levels correlated with modestly lower relative risks. [28] Pooled results showed a relative risk of 0.86 (95% CI 0.77-0.96) among individuals who attained the 150-minute minimum threshold for physical activity versus individuals who engaged in no physical activity. [20]

Just as important as an exercise program is getting physical activity while going about your day, Franklin said. Recent research has suggested that it’s not only structured exercise classes or sessions, but the incidental exercise you get when you walk around the mall, go up and down the stairs, clean the house, or mow the lawn that matters for health. [5] "The biggest bang for your buck is at the lower ends of physical activity," said Sattelmair, now director of research and strategy at Dossia, an organization in Cambridge, Mass., whose goal is to improve employee health and health care, while reducing health care costs. [5]

Even small amounts of physical activity -- say, half the government’s recommendation -- are enough to improve heart health. [11] No studies have quantified the amount of physical activity to achieve the benefits, the authors noted. [20] Prior research has pointed to myriad benefits of physical activity, Franklin said. [5]

The results should help motivate even the busiest of us to squeeze in at least a little bit more physical activity a day. They could help encourage the sedentary to get started. [11] ’Even a little bit of activity makes a significant difference,’ study author says, with a little bit meaning 10 to 15 minutes a day. [25]

The ACSM guidelines also say as little as half -- about 75 minutes a week -- can be helpful, while stressing more is needed to maintain a healthy weight and achieve maximum benefits. "It’s very clear that a little bit of exercise makes a big difference," says Carol Ewing Garber, author of the ACSM’s new guidelines and assistant professor of movement at Columbia University. [25] "The overall findings of the study corroborate federal guidelines - even a little bit of exercise is good, but more is better," said Jacob Sattelmair, the author of the study [9] Getting even a little bit of exercise is better than getting none at all, and this may hold especially true for women, a new study shows. [27]

The study found, for the first time, a little dose of exercise is better than none for maintaining a healthy heart. [24]

Vigorous activity includes jogging, swimming laps, hiking uphill or jumping rope, although researchers did not analyze whether or not exercising vigorously was any better than moderate exercise for improving heart health. [5] In a quantitative analysis, researchers found any exercise is better than none for heart health. [24]

Managing to get even small amount of exercise is more beneficial to the heart rather than no exercise at all, a new study conducted by a group of American researchers reveals. [18] The more exercise people do, the more benefit in reducing risk, a new study finds. [12] The authors compared the benefits of attaining an activity level that was 50% of the recommended minimum. Those individuals had a 14% reduction in CHD risk compared with inactive people (95% CI 0.76 to 0.97). [20] A 20 percent lower CHD risk was observed in individuals engaged in the equivalent of 300 minutes/week (corresponding to additional benefit amount) of moderate intensity LTPA (RR, 0.80). [28] Quantitative estimates of LTPA were available for nine studies. The investigators found that, compared to individuals reporting no LTPA, those engaged in equivalent of 150 minutes/week of moderate-intensity LTPA (corresponding to recommended minimum amount) had a 14 percent lower CHD risk (RR, 0.86). [28]

Point out that individuals who did not meet the 150-minute threshold, but did exercise regularly, also had a significantly lower CHD risk compared with sedentary study participants. [20] The study published in the journal Circulation, still show more exercise is better, but compared to being sedentary, even a little exercise can be cardio protective. [24]



Heart disease is the number one killer in the U.S., taking more than 631,000 lives per year. This study is an encouragement to everybody to get off the couch, even if for only 20 minutes per day. [16] As the lead cause of death in America according to the Centers for Disease Control and Prevention, heart disease affects nearly 17 million people in the U.S. Chances of developing CHD are significantly lowered by healthy living, which includes daily exercise and a healthy diet. [9] Some exercise tops none but more exercise trumps both for preventing coronary heart disease, authors of a meta-analysis concluded. [20] About 17 million people in the United States had coronary heart disease in 2010, the researchers said. [27] The scientists write as background that the frequency of coronary heart disease (CHD) deaths has declined since the 1960s. [12] Coronary heart disease, also known as coronary artery disease, is a narrowing of the blood vessels that supply oxygen and blood to the heart. [13]



Exercise can increase insulin sensitivity, which is important in the prevention of diabetes, and can modestly boost HDL ("good") cholesterol. Other studies suggest that exercise reduces inflammatory markers that may play a role in triggering heart attacks; may reduce the likelihood of clots that lead to heart attacks and stroke; and decreases the risk of life-threatening arrhythmias (irregular heart beat). [5] The risk of blocked arteries that cause heart attack goes down in proportion to time spent exercising. In the study, researchers looked at 3000 studies; choosing 33 of those for their analysis. [24]

Individuals who attained the advanced guideline recommendation of 300 minutes of activity weekly had a relative risk of CHD of 0.80 (95% CI 0.74 to 0.88) versus inactive individuals. [20] Higher levels of activity were linked to modestly lower risk. Those who were physically active but who failed to meet the minimum U.S. guidelines also had significantly lower CHD risk. [21]



Current guidelines for exercise and activity advocate at least 2 hours and 30 minutes of moderate exercise a week. [24] Guidelines typically recommend around 2.5 hours of moderate exercise per week. [22]

The Department of Health and Human Services advises 2 hours and 30 minutes of exercise per week. [16] "150 minutes of exercise per week is beneficial, 300 minutes per week will give even more benefits." [9]

I try to exercise from 60 to 90 minutes per day, including aerobic and strength-training. [10]

The Centers for Disease Control and Prevention recommends walking 15 minutes a day, but any moderate activity counts, including gardening, biking, or playing with kids. "For someone doing nothing, telling them they have to do a lot is overwhelming," Sattelmair says. [23] If you do 750 minutes, risk drops to 25%. "It’s feasible to rack up two hours of movement a day," Sattelmair says. "That’s clearly what we’re designed to do." [25] Dr. Jacob Sattelmair, the lead author of the study noted that even by working out a few minutes a day "makes a significant difference". [19]

Jacob Sattelmair and colleagues identified 9 studies with data that provided quantitiative data about the effects of leisure-time physical activity. [1] The authors performed a literature search for prospective cohort studies that assessed associations between physical activity and CHD incidence. They limited the search to English-language publications from 1995 to 2009. [20] Early studies tended to employ dichotomous designations to characterize physical activity (such as active versus inactive). Investigators have grouped study participants into quantitative categories of specific physical activities, such as "quartiles of leisure-time physical activity (LTPA)." [20] The study focused on moderate levels of physical activity which can include brisk walking, water aerobics, bicycling, dancing, gardening and tennis. [9]

The researchers also found that even smaller amounts of physical activity helped - as long as it was done regularly. [8] The authors acknowledged the limitations inherent to meta-analysis. Other limitations included exclusion of non-English language studies and the individual studies’ reliance on self-reported physical activity. [20] Moderate physical activity includes walking briskly, gardening, playing doubles tennis or dancing. [5]



Even a little bit of activity makes a significant difference’, lead researcher Jacob Sattelmair said. [18] The take-away? Every little bit of exercise helps, and more is better. (To a certain point, of course.) [26]

New research shows even a little exercise can have a big benefit for your heart. [17] Interestingly, the study also found that women seem to benefit more from exercise, but indicated that more research was necessary to fully understand why. [2] The association between more exercise and greater health benefits is stronger in women than it is in men, the study said. [29] Researchers involved in the study were not sure of the reasons, but noted that women receive more benefits from regular exercise. [9]

Women got more benefit from exercise. "We did not have a good explanation for why this is," says Sattelmair, adding that more research is necessary to explore the issue. [25]

Music therapy may reduce symptoms of depression - 01 Aug 11 People with depression may benefit from music therapy, new research suggests. [22] People who exercised for twice that time had even greater benefits. I know that 150 minutes can seem like a lot but think of it this way: it’s roughly 25 minutes a day. It doesn’t have to be all at once. [8]



The study was published in the journal Circulation, and was conducted by researchers from the Harvard School of Public Health. [19] While not part of the new findings, breaking up the day with exercise is also key to establishing good health, Sattelmair says. [25] Sattelmair also noted, though not part of the new findings, that sporadic exercise throughout the day is also a very important factor in establishing good health. [2]



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18. Minimal Exercise also Benefits the Heart | MedIndia
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25. A small amount of exercise is good for your heart - USATODAY.com
26. Austin TX recreation: Running, cycling, swimming, parks, Fit City | Austin360.com
27. Move it! Even a little exercise is good for you - Health - Fitness - msnbc.com
28. Even Small Amount of Exercise Lowers Heart Disease Risk --Doctors Lounge
29. Little exercise is better than none for heart health

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