How much exercise do we really need to live longer? This question has circled public health debates for decades, with government guidelines often serving as the gold standard for advice. But a massive landmark study in the journal Circulation is turning heads in the medical community, revealing that pushing past these minimums may offer powerful protection against early death.

The science is clear: moving your body regularly, whether briskly walking, lifting weights or breaking into a sweat with a run, helps stave off disease and extends life.

But exactly how much moderate or vigorous activity should adults aim for each week to maximise longevity? The current guideline sets the bar at 150 to 300 minutes of moderate physical activity or 75 to 150 minutes of vigorous exercise per week. Many people strive to hit these targets. But the new evidence suggests going beyond them could be the ticket to even greater health rewards.

Example list of moderate and vigorous exercises:

Moderate Exercises

• Brisk walking: about 4.8 to 6.4 km/h
• Bicycling on level ground: less than 16 km/h
• Dancing (ballroom or social)
• Water aerobics
• Gardening (raking leaves, general yard work)
• Doubles tennis
• General housework (vacuuming, mopping)
• Hiking on flat terrain
• Recreational swimming at a moderate pace

Vigorous Exercises

• Running or jogging: typically above 8 km/h
• Swimming laps at a fast pace
• Bicycling faster than 16 km/h or on hills
• Aerobic dancing (high impact or intense)
• Singles tennis
• Jumping rope
• Hiking uphill or with a heavy backpack
• Competitive sports (soccer, basketball, rugby)
• CrossFit or high-intensity interval training (HIIT)

Researchers analysed data from over 116,000 adults, who were tracked for up to three decades. These individuals self-reported their leisure-time exercise habits through repeated, validated questionnaires.

Unlike occupational activity, this leisure-time movement included anything from dedicated gym sessions to weekend jogs and laps at the pool. The study’s timescale and scope provide rare insight into long-term patterns and their effects on health outcomes.

The findings are striking. Individuals who performed two to four times the recommended minimum of moderate exercise—think 300 to 599 minutes a week—experienced the greatest benefit. All-cause mortality dropped by as much as 31%. Deaths from cardiovascular disease fell even more sharply, with a reduction between 28% and 38%. For those who managed two to four times the vigorous exercise target—roughly 150 to 299 minutes weekly—the risk of dying from any cause was up to 23% lower. Cardiovascular disease mortality also tumbled, down by up to a third.

Yet the benefits did not stop there. Reductions were also seen in deaths unrelated to heart disease—by up to 27% for moderate and 19% for vigorous activity. These numbers paint a compelling picture: more movement, whether moderate or vigorous, translates directly to more years of healthy life.

The researchers stress that any increase above the minimum brings benefit, especially for those starting from a low baseline. Even adding modest spurts of activity each week—such as an extra half hour walk on top of your routine—can cut mortality risk. For individuals who fall short of guidance (less than 75 minutes of vigorous or 150 minutes of moderate activity), stepping up to meet just the minimum can reduce death from cardiovascular causes by up to 31%.

More isn’t always required, however. The study notes that “any combination of medium to high levels” of both moderate (150-600 minutes per week) and vigorous (75-300 minutes per week) exercise achieves nearly maximal reduction in risk—about 35% to 42%. In other words, you don’t have to become a marathon runner. A blend of regular walks and occasional intense efforts could be enough.

What counts as moderate or vigorous? Check the list above. Basically, moderate activities are those that raise your heart rate yet still allow conversation: brisk walking, weightlifting, dancing, even housework if sustained. Vigorous activity requires more effort and breathlessness—running, fast cycling, swimming laps, or hard court sports. The distinction matters because both types contribute independently and together to lower risk.

Interestingly, combining both types of exercise seems to yield the best results. The study’s authors report that people engaging in adequate levels of both enjoy “substantially lower risk of mortality.” For those not meeting moderate activity targets, ramping up vigorous activity helps compensate. However, among those already logging generous amounts of moderate exercise each week, adding more vigorous sessions does not appear to confer significant extra benefit.

For older adults, who might favour gentler forms of movement due to mobility or preference, there’s good news too. Age does not blunt the impact. While younger people may naturally gravitate towards higher-intensity workouts and older individuals towards moderate routines, both groups gain similar protection. The research highlights that even long-term participation in vigorous activity is safe and effective for healthy older adults based on the study—a reassuring finding for anyone worried about pushing themselves later in life.

A common concern has been whether very high levels of intensive exercise might pose risks over time—especially given previous reports linking extreme endurance training with rare heart complications such as myocardial fibrosis or arrhythmias. This comprehensive study offers reassurance: there was no observed harm from high doses of vigorous physical activity over decades of follow-up. Still, scientists caution that further research is needed before giving blanket approval for all-out intensity across the board. Always check with your health care providers to determine the best exercise regime.

The news is not only relevant for cardiovascular disease but extends into cancer prevention as well. In fact, a separate investigation published in JAMA Oncology found that even small amounts of vigorous intermittent activity—like sprinting up stairs or short bursts of fast walking during daily errands—are associated with lower cancer risk. This suggests that fitting energetic activity into daily habits—even in one or two minute increments—can make a difference.

So what does this mean for daily life? The message is refreshingly optimistic: every bit of extra movement counts. For those who already meet or exceed recommendations, keep going—you’re likely reaping substantial benefits. For those struggling to fit in regular sessions, incremental changes add up. Take that extra walk at lunch, cycle a bit harder on weekends or add a round of swimming when possible.

Experts generally emphasise that barriers remain—time pressures, lack of safe spaces for exercise and physical limitations among them. Nonetheless, public health professionals urge communities and policymakers to prioritise accessible facilities and promote active lifestyles for all ages.

It’s also important to note that these benefits are not limited by age or initial fitness level. Anyone can start seeing improvements by gradually increasing their activity levels within safe limits tailored to their ability.

Why is this important to you? Because it challenges the notion that ‘enough is enough’ when it comes to physical activity. Instead, it offers hope—and very practical guidance—that going beyond minimal recommendations can provide significant protection against early death and many chronic illnesses.

The underlying science continues to evolve but the core message remains consistent: regular physical activity is among the most reliable tools for boosting longevity and improving day-to-day wellbeing. This latest evidence simply raises the ceiling on what is possible and affirms that a bit more effort can lead to meaningful gains.

What is the take home message? Aim for at least the minimum guideline for exercise each week—150 minutes moderate or 75 minutes vigorous—but don’t be afraid to go further if you can. Blend activities of different intensities according to personal preference and ability. Even short bursts of effort in daily life matter, particularly if you’re not yet meeting recommendations. There is no sign that healthy adults need to worry about harm from higher levels of vigorous activity according to current data but always consult your health care professionals for further details.

The next time you debate whether it’s worth squeezing in another walk or run around the block, remember: it could add years to your life and life to your years.