How Much Exercise Do You Really Need For Heart Health?

The Evidence Based Guidelines

The Heart Foundation and Australian physical activity guidelines recommend that adults aim for:

• 150–300 minutes of moderate-intensity aerobic activity per week, or

• 75–150 minutes of vigorous-intensity activity per week

• Plus at least two sessions of resistance (strength) training weekly

Moderate intensity means your breathing and heart rate increase, but you can still hold a conversation (think brisk walking). Vigorous intensity makes talking in full sentences difficult (such as running or fast cycling).

Do You Need to Hit Those Numbers Exactly?

No.

Research consistently shows that benefits begin well below these targets. Even small amounts of regular activity reduce cardiovascular risk compared to being inactive.

Going from:

• No exercise → Some exercise
  creates the largest reduction in risk.

In other words, the biggest health gain happens when someone moves from sedentary to doing something consistently.

Does It Have to Be Long Sessions?

Not at all.

Exercise can be accumulated across the week. Ten-minute bouts count. A brisk walk at lunch, strength training at home, cycling on the weekend — it all contributes.

For heart health, what matters most is:

• Total weekly movement

• A mix of aerobic and strength training

• Progressive challenge over time

• Long-term consistency

What If You Have Heart Disease?

If you have an existing cardiac condition, exercise remains one of the most effective tools for improving outcomes — but it should be appropriately guided and progressed.

Cardiac rehabilitation programs and individually prescribed exercise have been shown to:

• Improve functional capacity

• Reduce hospital admissions

• Lower cardiovascular mortality

• Improve quality of life

The right dose depends on your diagnosis, medications, symptoms and overall health profile.

Moving For a Stronger Heart

You do not need extreme workouts or hours in the gym to protect your heart.

You need regular, structured movement that challenges your cardiovascular system and your muscles — and that you can sustain long term.

For most people, aiming for around 30 minutes of moderate activity on most days, plus strength training twice per week, is a practical and evidence-based starting point.

The best exercise program is not the most intense one. It is the one you can maintain consistently.