Recent research confirms that exceeding the minimum exercise guidelines leads to the greatest reduction in mortality risk, with health benefits increasing up to a certain point before plateauing.

A study led by Harvard's Dong Hoon Lee shows that both brisk walks and intense activities like running offer significant health benefits, especially when performed for 300 to 600 minutes weekly of moderate activity or 150 to 300 minutes of vigorous activity.

The findings support current physical activity guidelines while encouraging individuals to aim higher when possible, highlighting the importance of variety and consistency in exercise routines.

Tracking over 100,000 U.S. adults for thirty years, the study reveals that engaging in two to four times the recommended weekly exercise can reduce the risk of early death by up to 31%.

Increasing movement beyond standard recommendations can significantly boost lifespan and healthspan across all age groups and body types, including older adults and those with higher BMI.

Concerns about potential cardiovascular risks from high levels of exercise are alleviated, as the study found no evidence of harm even in those exceeding 600 minutes of moderate activity or 300 minutes of vigorous activity weekly.

Practical advice from the research suggests combining activities like brisk walking, resistance training, and cycling, with shorter bursts of activity also contributing positively to overall health.