How much exercise do you need for maximum longevity benefit? It's a question we hear constantly, and the answer from one of the largest studies ever conducted might reshape how you think about your weekly routine.
A 2022 study published in the British Journal of Sports Medicine followed 416,420 American adults over multiple years, tracking both aerobic activity and strength training against mortality outcomes. The findings offer a clear, actionable framework for exercise planning.
The Key Findings
Aerobic Exercise: Less Than You Think
The study revealed several important thresholds:
- Minimum effective dose: Just 1 hour per week of moderate-to-vigorous aerobic activity provided significant mortality risk reduction compared to being sedentary.
- Optimal range: Benefits continued to accumulate up to about 3 hours per week.
- Diminishing returns: Beyond 3 hours weekly, additional aerobic exercise provided little extra mortality benefit.
This isn't permission to do less. It's clarity about where the most significant gains occur.
Strength Training: The Multiplier Effect
The study found that adding muscle-strengthening exercise 1-2 times per week amplified the benefits of aerobic activity. The combination of both types of exercise proved more protective than either alone.
What This Means For You
If You're Currently Inactive
The gap between zero and some is where the magic happens. Moving from no exercise to just 60 minutes per week of moderate activity (a daily 10-minute walk) produces meaningful mortality reduction.
Action step: Start with any amount. A short daily walk, taking stairs instead of elevators, or a 20-minute session three times per week all count.
If You're Already Active
The sweet spot appears to be 2-3 hours of aerobic activity per week combined with 1-2 strength sessions. This isn't an enormous time commitment:
- Three 45-minute sessions, or
- Five 30-minute sessions, or
- Daily 20-25 minute sessions
Add two strength training sessions of 20-30 minutes each, and you're optimizing for longevity.
Action step: If you're already hitting these numbers, focus on quality and consistency rather than adding more volume.
If You're Highly Active
Good news: the study found no evidence that high activity levels increase mortality risk. If you exercise significantly more than 3 hours weekly because you enjoy it, continue. Just don't expect additional longevity benefits beyond that threshold.
Action step: Ensure adequate recovery, prioritize sleep, and consider whether your exercise routine is sustainable long-term.
The Types of Exercise That Count
"Moderate-to-vigorous" activity includes:
- Brisk walking (you can talk but not sing)
- Cycling
- Swimming
- Hiking
- Dancing
- Playing sports
- Jogging or running
For strength training:
- Resistance training with weights
- Bodyweight exercises
- Resistance bands
- Functional fitness movements
Building Your Optimal Week
Here's a practical template based on the research:
Monday: 30-minute brisk walk + 20-minute strength session Tuesday: Rest or gentle movement Wednesday: 30-minute swim, bike, or jog Thursday: 20-minute strength session Friday: 30-minute aerobic activity of choice Saturday: Active recreation (hike, sports, etc.) Sunday: Rest
Total: ~2.5 hours aerobic + 2 strength sessions, right in the optimal zone.
The Bottom Line
Exercise is medicine, and like any medicine, dosage matters. The research is clear: you don't need to become an elite athlete to capture most of the longevity benefits of physical activity.
One hour of aerobic exercise per week provides significant benefit. Two to three hours per week appears optimal. Adding strength training amplifies the effect. Beyond that, you're exercising for other reasons (performance, enjoyment, mental health), which are valid but distinct from mortality reduction.
The best exercise program is one you'll actually do, consistently, for decades. For most people, that's not a grueling daily regimen. It's a sustainable practice built into the rhythm of life.
