In a recent article, longevity physician Dr. Peter Attia laid out the minimum effective dose of exercise needed to make a significant impact on long-term health. The key takeaway: it doesn’t take much movement to see dramatic results, but it does require consistency and intensity.

According to Attia in the article, just 90 minutes per week of vigorous physical activity—such as running, cycling, or intense rowing—can lower the risk of all-cause mortality by as much as 30%. Importantly, that effect size rivals or exceeds many pharmaceutical interventions.

He emphasized that the most critical goal is to move from the lowest percentiles of fitness into the middle range. “The biggest gains in lifespan and healthspan occur when going from sedentary to moderately active,” Attia wrote, noting that improving VO₂ max and strength are two of the strongest predictors of longevity.

Dr. Peter Attia is a physician and researcher focused on the science of longevity. He is the author of Outlive: The Science and Art of Longevity and host of The Drive podcast, where he explores strategies to extend both lifespan and healthspan through precision medicine.