One of the most frequently asked questions in fitness is: how much exercise is enough? Everyone wants a clear answer to this, hoping for the perfect formula that balances effort with results. The truth is, this balance is highly individualised and depends on personal goals, but understanding it is essential. Too little exercise can lead to numerous health issues, such as increased risk of cardiovascular disease, obesity, and diminished mental well-being. On the other hand, excessive exercise can put undue stress on the body, leading to injuries, burnout, and even adverse effects on cardiovascular health in extreme cases.
A recent large-scale study sheds light on this delicate balance, providing evidence-based insights into the optimal levels of physical activity for health and longevity. Let’s dive into what the researchers discovered and how we can use this information to better guide our clients.
The Study: Methods and Findings
The study, published in Circulation (Lee et al., 2022), analysed data from two large prospective cohorts: the Nurses’ Health Study and the Health Professionals Follow-up Study. These cohorts included 116,221 participants who were followed for 30 years, with up to 15 repeated measures of self-reported leisure-time physical activity.
Participants’ activities were classified into moderate physical activity (MPA) and vigorous physical activity (VPA). The researchers evaluated the impact of these activities on all-cause mortality as well as cause-specific mortality, such as cardiovascular (CVD) and non-CVD deaths.
Waht they discovered was:
- Optimal Levels of Exercise:
- 300–600 minutes of MPA per week.
- 150–300 minutes of VPA per week.
- Equivalent combinations of MPA and VPA also provided benefits.
- Mortality Reduction:
- Meeting the recommended activity levels reduced all-cause mortality by 19–25%.
- Benefits plateaued beyond these levels, with no additional reductions in mortality observed with higher activity levels.
- Importantly, no harmful effects were seen with exercise levels up to four times the recommended minimum.
These results suggest that achieving the recommended levels of exercise is sufficient for maximising health benefits and reducing mortality risk.
Supporting Research
Other studies align with these findings, providing a robust foundation for the recommended exercise levels.
- Arem et al. (2015) This pooled analysis examined data from over 661,000 adults, exploring the dose-response relationship between leisure-time physical activity and mortality. The study found that:
- Individuals engaging in 150 minutes of moderate-intensity exercise weekly experienced a 20% lower risk of mortality compared to inactive individuals.
- Greater benefits were observed with higher activity levels, with mortality risk reductions plateauing at three to five times the recommended activity levels.
- Importantly, no evidence of harm was found even at high levels of activity, reinforcing the safety of consistent exercise.
- Ekelund et al. (2019) This systematic review and harmonised meta-analysis utilised accelerometer data to assess the relationship between physical activity and mortality across 36 studies. Key findings included:
- Sedentary behaviour significantly increased mortality risk, but even light-intensity activity reduced risk.
- Moderate and vigorous activities had a dose-dependent effect on reducing mortality, with optimal benefits achieved at around 300 minutes of moderate activity or 150 minutes of vigorous activity per week.
- The study highlighted the critical role of breaking up sedentary time with physical movement, regardless of intensity.
- Schnohr et al. (2021) This research explored the U-shaped relationship between activity duration and mortality. While light to moderate activity showed consistent benefits, excessive high-intensity activity (e.g., frequent marathon running) showed diminishing returns and potential cardiovascular strain. These findings highlight the importance of balance, supporting the recommendations for moderate and vigorous activities within safe thresholds.
Applying This Knowledge
This research underscores the importance of helping clients achieve a balanced approach to exercise. We can use these insights to design programmes that align with the recommended activity levels, ensuring clients reap maximum health benefits while avoiding overtraining.
Relevance for Personal Trainers
- Client Guidance:
- Use evidence-based guidelines to educate clients about the benefits of meeting and sustaining optimal exercise levels. Tailor these recommendations to individual fitness levels, health conditions, and goals.
- Highlight the importance of consistency, showing that moderate amounts of regular activity can yield substantial health benefits.
- Focus on Balance:
- Help clients understand that more is not always better. Overtraining can manifest as chronic fatigue, decreased performance, irritability, and an increased risk of injuries. It can also hinder progress by impairing recovery and potentially leading to burnout. Educating clients about these risks is essential to ensure their long-term success and well-being. While pushing for challenging workouts is essential, rest and recovery are equally crucial to prevent overtraining and injuries.
- Integrate activities that combine moderate and vigorous intensities for variety and motivation.
- Target Inactive Clients:
- Encourage clients who are sedentary to start small, emphasising that even light to moderate activity can significantly improve health. For example, a client who begins with just a 10-minute daily walk can gradually increase duration and intensity over weeks, leading to noticeable improvements in energy levels, mood, and overall fitness. Success stories, such as individuals progressing from walking to running 5k events or integrating regular exercise into their routines after years of inactivity, can inspire and motivate others to take that first step.
- Use accessible activities like walking or light cycling to build confidence and establish a habit of regular movement.
- Customisation:
- For active clients, provide options to fine-tune their routines, ensuring they meet the optimal ranges for moderate and vigorous activity without overdoing it.
- Incorporate flexibility, strength, and cardio into balanced programmes to address all aspects of fitness and reduce monotony.
Periodised Weekly Programmes
Here are two sample programmes to demonstrate how clients can achieve these activity levels:
- Beginner Programme (Focused on MPA)
- Monday: 30-minute brisk walk (MPA)
- Wednesday: 45-minute low-impact aerobics class (MPA)
- Friday: 30-minute cycling at a moderate pace (MPA)
- Saturday: 60-minute hike (MPA)
Total Weekly MPA: 255 minutes (near the lower range of the optimal zone)
- Intermediate Programme (Combining MPA and VPA)
- Monday: 30-minute run (VPA)
- Tuesday: 45-minute strength training session (MPA)
- Thursday: 45-minute spin class (VPA)
- Saturday: 60-minute brisk hike (MPA)
Total Weekly MPA: 105 minutes
Total Weekly VPA: 120 minutes (meets the optimal balance)
By offering varied and achievable plans, trainers can motivate clients to integrate these activity levels into their lifestyles, making exercise sustainable and enjoyable.
Knowing how much exercise is enough is essential for anyone seeking to improve their health and longevity. The studies discussed provide evidence-based insights into the optimal activity levels, making it clear that adhering to these recommendations can significantly enhance health outcomes and reduce mortality risks. Research demonstrates that 150–300 minutes of VPA or 300–600 minutes of MPA weekly—or a mix of both—maximises benefits and reduces mortality risks. For fitness professionals, this provides a valuable framework for guiding clients towards sustainable and effective exercise routines.
By incorporating these evidence-based recommendations into periodised training plans, trainers can help clients achieve the right balance, improving their health outcomes while fostering enjoyment and consistency in physical activity.
References
- Lee, D. H., et al. (2022). Long-Term Leisure-Time Physical Activity Intensity and All-Cause and Cause-Specific Mortality: A Prospective Cohort of US Adults. Circulation, 146(6), 523–534. Click here to review the full research article.
- Arem, H., et al. (2015). Leisure time physical activity and mortality: a detailed pooled analysis of the dose-response relationship. JAMA Internal Medicine, 175(6), 959-967. Click here to review the full research article.
- Ekelund, U., et al. (2019). Dose-response associations between accelerometry measured physical activity and sedentary time and all cause mortality: systematic review and harmonised meta-analysis. BMJ, 366:l4570. Click here to review the full research article.
- Schnohr, P., et al. (2021). U-shaped association between duration of sports activities and mortality: Copenhagen City Heart Study. Mayo Clinic Proceedings, 96(12), 3012-3020. Click here to review the full research article.
Join the Future of Fitness Training with TRAINFITNESS
Achieve your career goals with TRAINFITNESS Personal Trainer Diplomas! Designed for every stage of your fitness journey, our Practitioner, Specialist, and Master Diplomas incorporate the latest science-backed training principles. Studies show that achieving 150–300 minutes of vigorous or 300–600 minutes of moderate physical activity per week can reduce mortality risk by up to 25% (Lee et al., 2022). With units like T3 HIIT Training and advanced strength programming, you’ll master techniques to guide your clients toward these life-enhancing benchmarks. Whether you’re just starting out or looking to specialise, TRAINFITNESS gives you the tools to inspire, lead, and transform lives.
Gym Instructor & Personal Trainer Course – Distance Study, In-Person & Live-Virtual
