Official guidelines from the Centers for Disease Control and Prevention and the American College of Sports Medicine state that every adult should accumulate 30 minutes or more of moderate-intensity physical activity on most, preferably all, days of the week.
To examine the dose-response relationship between coronary heart disease (CHD) risk factors and vigorous exercise above the recommended minimum levels to assess whether further benefits accrue.
Physician-supplied medical data were compared with reported distance run in a national cross-sectional survey of 8283 male recreational runners.
Compared with runners who ran less than 16 km (10 miles) per week, long-distance runners (≥80 km/wk) showed an 85% reduced prevalence of high-density lipoprotein cholesterol levels that were clinically low (<0.9 mmol/L [<35 mg/dL]), a 2.5-fold increased prevalence of clinically defined high levels of high-density lipoprotein cholesterol (ie, ≥1.55 mmol/L [ ≥60 mg/dL], the level thought to be protective against CHD), a nearly 50% reduction in hypertension, and more than a 50% reduction in the use of medications to lower blood pressure and plasma cholesterol levels. Estimated age-adjusted 10-year CHD risk was 30% lower in runners who averaged more than 64 km/wk than in those who averaged less than 16 km/wk (42 vs 61 events per 1000 men). Each 16-km incremental increase in weekly distance run up to 64 to 79 km/wk was associated with significant increases in high-density lipoprotein cholesterol levels and significant decreases in adiposity, triglyceride levels, the ratio of total cholesterol to high-density lipoprotein cholesterol level, and estimated CHD risk.
Our data (1) suggest that substantial health benefits occur at exercise levels that exceed current minimum guidelines and (2) do not exhibit a point of diminishing return to the health benefits of running at any distance less than 80 km/wk.Arch Intern Med. 1997;157:191-198
Williams PT. Relationship of Distance Run per Week to Coronary Heart Disease Risk Factors in 8283 Male RunnersThe National Runners' Health Study. Arch Intern Med. 1997;157(2):191–198. doi:10.1001/archinte.1997.00440230063008