Nicosia, Cyprus. Many adults do not meet global physical activity guidelines, with experts warning that increasingly sedentary routines can widen the gap between recommended and actual movement. Researchers and clinicians say even modest, consistent activity can deliver meaningful health benefits.
Guidelines and minimum activity levels
Global guidelines recommend at least 150 minutes of exercise per week, but many people fall short without noticing, as daily routines become more sedentary. New research indicates exercise does not need to be perfect or time-consuming to have an impact, provided it is done regularly.
Cardiologist on cardiovascular benefits
Sports cardiologist Dr Ioannis Panayiotides said the basic requirement should be treated as a starting point rather than a limit. He said exercise has a beneficial impact on the cardiovascular system, including reductions in blood pressure, improvements in lipid levels, and better control of glucose metabolism, which he said substantially reduce the risk of coronary heart disease.
He said 150 minutes per week is the minimum needed to help protect cardiovascular health. “To acquire the benefits of exercise, it is suggested to reach at least a minimum of 150 minutes per week. This is not just a suggestion; it is a physiological requirement to keep our organs active to prevent the progressive decline that inevitably occurs with ageing,” he said.
Higher targets for longevity and metabolic health
For those seeking additional benefits, Panayiotides said research demonstrates a dose-response relationship. “While the 150 minutes per week is the minimum for protecting the cardiovascular system, a dose response relation is demonstrated by research studies. For those aiming for longevity and optimal metabolic health, I recommend striving for the 300-minute mark,” he said.
Health risks linked to inactivity
Panayiotides said the consequences of inactivity extend beyond fitness. He said the primary risk of physical inactivity is accelerated vascular ageing and that sedentary behaviour can lead to insulin resistance, obesity, immune system dysfunction and systemic inflammation, affecting health and quality of life over time.
He said the heart can progressively become stiff and less efficient, while the arteries can gradually develop atherosclerosis.
Early gains when starting an exercise routine
While exercise guidelines may appear challenging, research and real-world experience suggest that lower levels of physical activity can still make a difference, particularly for those new to exercise. Sports scientist and co-founder of HUPEX Gym Marinos Papakyriakou said the most substantial changes occur in the early stages of adopting an exercise routine.
How many minutes of physical activity do you typically get in a week?