The researchers of this study investigated how a minimum of 150 to 300 minutes per week of moderate physical activity, and 75 to 150 minutes per week of vigorous physical activity affected longevity (Lee DH, et.al., 2022).
116221 adults were followed for 30 years, and the results showed that the minimum recommended physical activity was associated with 19% to 25% lower risk of all-cause mortality.
The best results for lowering mortality were however achieved by performing 150 to 300 minutes weekly of long-term vigorous activity, or 300 to 600 minutes of long-term moderate activity, or an equivalent combination of both.
This research showed that more is better when it comes to exercise, but that is up to a certain limit. Anything above that did not lower the mortality risk further.
If you want to spend as little time as possible exercising, we also have high intensity short interval training which has shown to reduce the exercise time substantially while still producing the same benefits.
This approach has been covered earlier.
Dong Hoon Lee 1, Leandro F M Rezende 2, Hee-Kyung Joh 3, NaNa Keum 4, Gerson Ferrari 5, Juan Pablo Rey-Lopez 6, Eric B Rimm 7, Fred K Tabung 8, Edward L Giovannucci Long-Term Leisure-Time Physical Activity Intensity and All-Cause and Cause-Specific Mortality: A Prospective Cohort of US Adults, Circulation 2022 Jul 25.