Accumulate 150–300 minutes of moderate activity weekly; brisk walking counts
People doing 150–300 minutes of brisk walking weekly had about 30% lower mortality than inactive people. Even less activity was associated with a 20% reduction. At three to five times the minimum, the reduction peaked near 40%; more did not add benefit but did not show harm.
What it takes
Free, about 20–45 minutes daily. The challenge is maintaining it.
What you may gain
Pooled observational studies found 31% lower mortality at 1–2 times the guideline minimum (HR 0.69): 7.5–15 MET-hours/week, approximately 150–300 minutes of brisk walking. Below the minimum, mortality was still 20% lower (HR 0.80). At 3–5 times the minimum it was 39% lower (HR 0.61), the largest reduction. Beyond that there was no further decline or apparent harm; at over 10 times the minimum, HR was 0.69. A separate meta-analysis using body-worn accelerometers found 48% lower mortality in the most active quarter for moderate-to-vigorous activity versus the least active quarter (HR 0.52).
Context & considerations
Choose this target or 7,000–8,000 daily steps. These studies were observational. Device-based studies had relatively short follow-up and older participants, leaving some influence from illness causing inactivity. The true causal benefit is unlikely to be as large as the HR of 0.52 suggests.
Research & references
Arem H et al. (2015). Leisure time physical activity and mortality: a detailed pooled analysis of the dose-response relationship. JAMA Internal Medicine. https://doi.org/10.1001/jamainternmed.2015.0533 ; Ekelund U et al. (2019). Dose-response associations between accelerometry measured physical activity and sedentary time and all cause mortality: systematic review and harmonised meta-analysis. BMJ. https://doi.org/10.1136/bmj.l4570