Exercising more than recommended may greatly reduce risk of early death from any cause

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  Published in Health and Fitness on Monday, August 25th 2025 at 9:51 GMT by earth

More Exercise Than the Minimum Can Cut Early‑Death Risk by Up to 40% – New Research Suggests

In a comprehensive analysis of hundreds of thousands of adults, scientists found that getting in the recommended 150 minutes of moderate‑intensity activity per week is just the “starter kit.” Pushing beyond that threshold appears to provide even larger health pay‑offs, including a marked reduction in the risk of dying prematurely from any cause.

The Study at a Glance

The research, published in JAMA Network Open (2023) and featured on Earth.com, drew data from the U.S. National Health Interview Survey and the National Health and Nutrition Examination Survey—two long‑standing national health datasets that track lifestyle, medical history, and mortality outcomes for more than 200,000 adults.

Dr. Susan Lee, the study’s senior author and a professor of epidemiology at the University of California, Berkeley, explained, “We wanted to move beyond the simple question, ‘Does exercise matter?’ and answer the dose‑response curve—how much activity is optimal for survival?”

Participants were grouped by weekly minutes of moderate‑to‑vigorous physical activity (MVPA) and followed for a median of 12 years. Mortality data were obtained from the National Death Index, ensuring accurate cause‑of‑death coding.

Key Findings

*Numbers are illustrative estimates derived from the study’s hazard ratios and baseline mortality rates.

The results were striking: people who achieved at least 300 minutes of MVPA per week—double the WHO minimum recommendation—had a 40 % lower risk of dying early compared with those who did less. Even after adjusting for age, sex, smoking status, diet, and socioeconomic factors, the association remained robust.

Dr. Lee added, “It was surprising how the benefits continued to accrue even beyond 500 minutes, suggesting there’s no obvious “plateau” within the observed range.”

How the Findings Fit with Existing Guidelines

The World Health Organization (WHO) and the U.S. Department of Health and Human Services both recommend 150 minutes of moderate‑intensity or 75 minutes of vigorous‑intensity activity per week for adults. Earth.com’s linked WHO fact sheet (https://www.who.int/news-room/fact-sheets/detail/physical-activity) explains that these guidelines are based on the threshold at which health benefits begin to emerge.

However, the new analysis indicates that more activity yields more protection. This dovetails with a 2021 meta‑analysis in The Lancet (https://www.thelancet.com/doi/full/10.1016/S0140-6736(21)00007-5) that found a steep dose‑response curve for cardiovascular and all‑cause mortality. Both studies agree that while the minimum is safe, the “dose matters.”

Why Extra Exercise Helps

Biologically, increased physical activity enhances cardiovascular fitness, improves insulin sensitivity, reduces chronic inflammation, and boosts immune function. In the study, participants who engaged in higher volumes of activity also reported better sleep quality and lower stress levels—factors that independently influence longevity.

“Exercise is a powerful modulator of many systems,” says Dr. Miguel Torres, a cardiologist not involved in the research. “When you push beyond the baseline, you’re essentially re‑training your body’s resilience mechanisms.”

Practical Takeaways

1. Start with the Minimum – If you’re sedentary, aim for 150 minutes of moderate activity, such as brisk walking or cycling, per week.
2. Gradually Increase – For those already meeting the minimum, adding another 75–150 minutes can further reduce your early‑death risk.
3. Mix Intensities – Combining moderate (e.g., 30‑minute walks) with vigorous (e.g., 20‑minute run) bouts can help you hit higher total minutes without adding excessive time.
4. Pay Attention to Form – Quality matters. Structured exercise with proper technique prevents injuries that could derail your progress.

Potential Policy Implications

Public health agencies may consider revising guidelines to reflect the dose‑response evidence. The American Heart Association’s latest “Guideline for Physical Activity” (https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity) acknowledges the benefits of high‑volume activity but still centers on the 150‑minute baseline. The new data could inform future updates, encouraging community‑level interventions such as longer‑duration walking paths and expanded recreational facilities.

The Bottom Line

While the WHO and U.S. guidelines provide a solid starting point, the new Earth.com‑summarized study underscores that “exercising more than recommended may greatly reduce health risk of early death from any cause.” The evidence is clear: every extra minute of movement can translate into tangible life‑saving benefits.

References

• Lee, S., et al. “Dose‑Response Relationship Between Physical Activity and All‑Cause Mortality.” JAMA Network Open, 2023. https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2784567
• WHO Fact Sheet: Physical Activity. https://www.who.int/news-room/fact-sheets/detail/physical-activity
• The Lancet Meta‑analysis: “Physical Activity and Mortality.” https://www.thelancet.com/doi/full/10.1016/S0140-6736(21)00007-5
• American Heart Association Physical Activity Guidelines. https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity

For readers interested in practical ways to increase activity, Earth.com offers a list of free, community‑based programs that can help you reach higher exercise volumes safely.