The World Health Organization (WHO) has established minimum guidelines for exercise which has been shown to reduce your risk for heart disease and cancer. These guidelines state that adults aged 18–64 should do at least 150 minutes of moderate-intensity aerobic physical activity throughout the week or do at least 75 minutes of vigorous-intensity aerobic physical activity throughout the week or an equivalent combination of moderate – and vigorous-intensity activity.
The study published in Medicine & Science in Sports & Exercise looked at the activity levels and heart health of more than 1,500 men and women ages 37 to 55 over a five-year span. Those who racked up the highest amount of short-bout activity (the average was 28 minutes) on a daily basis were 31 percent less likely to develop high blood pressure than those who accumulated the least. Each 10-minute increase in short-bout activity dropped the subjects’ risk 9 percent.
Similarly, the Copenhagen Heart Study, which monitored over 5000 people over a period of 14 years, found a major association between high intensity cycling and reduced risk of coronary heart disease death.