The Magic Number:

Researchers Determine the Amount of Exercise Required to Reduce Heart Disease Risk

When it comes to preventing coronary heart disease, even a small amount of exercise can have major benefits, a new analysis has confirmed.

150 Minutes of Exercise Is Very Good

People who engaged in the equivalent of 150 minutes of moderate-intensity exercise per week had a 14 percent lower risk of developing coronary heart disease than people who were sedentary, the analysis found.

300 Minutes of Exercise Is a Little Better

Those who exercised 300 minutes per week had a 20 percent lower risk. That suggests that much of the benefit comes in those first 150 minutes.

Women Benefit More Than Men

Further, the analysis showed even more benefits for women than men, notes Amy Tucker, MD, one of the physicians at the UVA Heart Center's Club Red Clinic. “By doing a little bit of activity, women can reduce their risk by 20 percent,” she says. “By increasing [the amount of exercise] a bit, they can reduce it by almost 30 percent.”

See below for Dr. Tucker’s 11 essential steps that not only will get you moving and keep you moving, but help you eat better and get more out of life.

First, a little background about the link between exercise and a healthy heart. Coronary heart disease, or CHD, occurs when cholesterol-rich plaque builds up inside coronary arteries, limiting the flow of oxygen to the heart. CHD is the No. 1 cause of death for both women and men in the United States. It has long been established that exercise helps prevent coronary heart disease, but the new analysis, published online in the journal Circulation, is the first to quantify the specific amounts of exercise needed to reap the benefits.

Exercise, Tucker notes, is a powerful therapeutic. “A lot of people don’t realize a healthy diet and activity are a prescription,” she says. “It’s as powerful as a medication. Sometimes it’s more powerful.” The new analysis, she says, shows it doesn’t take much to get a big reward.

Dr. Tucker’s 11 essential steps to a healthier life

1.   Set reasonable goals. Don’t try to do too much all at once. If you eat three bags of chips per day, you do not have to go cold turkey. Instead, cut down to two bags per day for a while, then consider one. Similarly, with activity, increase it with small manageable changes. 

2.   Don’t deprive yourself. If you cut out a bag of chips, replace it with a healthier treat, such as an apple. “Never have a vacuum,” Tucker says. “Substitute.”

3.   Accept imperfection. Lifestyle changes aren’t all-or-nothing. If you slip up, it’s OK. When you set a goal, build the slip-ups into the plan, targeting success 50 percent or 70 percent of the time, not 100 percent. That way you won't lose motivation when you give into a craving or miss a day at the gym.

4.   Create a supportive environment. If you’re trying to cut down to two bags of chips per day, don’t keep three in the house.

5.   Mark your milestones. Don’t vow to walk more. Figure out how and when you’re going to walk more. Maybe it’s by parking in the spot farthest from the store. Maybe it’s by taking the stairs twice per day. Just make sure you set specific goals so that you can quantify your accomplishments.

6.   Schedule times for exercise. Make it an appointment, same as you would a dinner reservation. A nice dinner will fill your stomach but regular exercise could save your life.

7.   Pick activities you enjoy. Exercise shouldn’t be a chore. Maybe you’d enjoy playing tennis more than going to the gym.

8.   Find a buddy. Enlist a friend to help keep you on track. By making healthy changes together, you’ll both benefit.

9.   Establish healthy habits. “Make a really small change, practice it until it becomes a habit, then add another one,” Tucker says.

10. Treat yourself. You can have that gooey chocolate brownie —just limit how often. Plan when you’ll enjoy a treat and how much you’ll have. “Deciding when you’re in the moment, in front of the buffet, is a bad idea,” Tucker says.

11.Take time to savor your food. Eat it slowly and deliberately, enjoying the experience.  And don’t stop there: Take time to savor life in general. “Life should be a celebration,” Tucker says. “You should enjoy it fully.”