Move more for heart health: why 150 minutes of physical activity per week matters

You don’t need a gym membership, expensive equipment, or a perfect routine to protect your heart.

What your heart really needs is regular movement in ways that fit your life. And while exercise trends come and go, the science behind physical activity and heart health has been consistent for decades.

That’s why national guidelines recommend about 150 minutes of moderate physical activity per week. This goal is about building a habit of movement that lowers heart disease risk and supports long-term health.

“Physical activity lowers the risk for heart disease, stroke, and heart failure,” says Viet Le, DMSc, MPAS, PA-C, FACC, FAHA, HF-Cert, a preventive cardiology specialist at Intermountain Health. “It also improves blood pressure, cholesterol, blood sugar, mood, sleep, and energy. And many of these benefits start within weeks.”

Why regular physical activity matters, even if you feel healthy

If you feel fine right now, it’s easy to think exercise is something to worry about later. But physical activity isn’t just about fixing problems after they show up. It plays a powerful role in keeping your heart, blood vessels, and metabolism working well as you age.

“Regular physical activity helps support you to continue to feel healthy,” Le says. “And in many cases, it can help you feel even more healthy than you do now.”

Movement helps keep blood vessels flexible, supports a healthy heart rhythm, improves how the body uses insulin, and lowers chronic inflammation – all key factors in preventing heart disease before it starts.

Why 150 minutes of physical activity per week is the heart health goal

The 150-minute recommendation is based on large population studies showing a clear drop in heart disease risk once people reach this level of activity.

“At about 150 minutes a week of moderate activity, the risk for coronary disease, heart failure, and stroke falls meaningfully,” Le explains. “Doing more – closer to 300 minutes – provides even more protection, but the biggest jump happens when you go from no activity to some activity.”

That’s an important message for anyone who feels overwhelmed. You don’t need to hit the target right away. The biggest benefit comes from simply getting started and gradually adding more movement over time.

What counts as moderate physical activity in everyday life

Many people assume exercise only counts if it’s intense, structured, or sweaty. In reality, moderate physical activity often looks like everyday movement.

A simple way to gauge intensity is the talk test: during moderate activity, you should be able to talk but not sing.

Examples include:

• Brisk walking (about 3 to 4 miles per hour)
• Easy cycling
• Leisurely swimming
• Gardening, raking leaves, or light digging
• Active housework that raises your breathing and heart rate

From a medical standpoint, moderate activity is about three to six times harder than resting. And it doesn’t need to happen all at once. Three 10-minute bouts spread throughout the day still count toward your weekly total.

How quickly physical activity improves heart health

One of the most motivating aspects of movement is how quickly the body responds.

Le often sees early changes such as:

• Better energy and improved sleep within days to weeks
• Lower blood pressure within two to four weeks
• Improved insulin sensitivity and cholesterol levels within eight to twelve weeks

“These early wins build momentum,” he says. “As people feel better and stronger, they’re often surprised by how much more they’re able to do.”

How to make physical activity fit into a busy schedule or if you have joint pain

The best activity plan is the one you’ll stick with.

“Start where you are,” Le says. “Even 10 minutes helps.”

If time is tight or joint pain is a concern, joint-friendly options can make movement more comfortable and realistic:

• Walking at a comfortable pace
• Cycling or using a stationary bike
• Pool walking or water aerobics

Other strategies that support consistency include:

• Scheduling activity like an appointment
• Pairing movement with a friend or family member
• Tracking steps or minutes to notice progress

It’s also important to release the pressure of perfection.

“Don't stress about needing 150 minutes a week or 30 minutes a day,” Le says. “That may or may not occur, and in some weeks and months, it may not be as possible. The key? Just start moving with a motivation to move more.”

How physical activity works with medications, nutrition, and sleep

Physical activity strengthens other heart-healthy strategies.

“Movement helps blood pressure and diabetes medications work better, reduces stress-related eating, improves sleep quality, and supports weight management,” Le says. “It’s the foundation that lifts the whole prevention plan.”

When regular activity is combined with nutritious eating, good sleep, and appropriate medications, the benefits compound, leading to better heart outcomes over time.

The mindset that helps you stick with physical activity goals

Feeling far from the 150-minute goal can be discouraging. But heart health isn’t built on perfection. It’s built on progress.

“The steepest risk reduction happens when you move from zero to some activity,” Le says. “Any movement is better than none.”

Even small changes matter. Standing up, stretching, or walking briefly every hour can reduce sedentary time and support circulation throughout the day.

Award-winning comprehensive heart and vascular care

At Intermountain Health, heart disease prevention starts with everyday habits that fit real lives – like moving more, eating well, sleeping better, and staying connected to care.

When you need additional support, Intermountain Health offers comprehensive heart and vascular care across our regions. With experienced cardiologists, specialized heart programs, and coordinated, team-based care, we support patients at every stage – from prevention to advanced treatment – so you can keep your heart health moving in the right direction.