According to the World Stroke Organization¹ “Exercise plays an important role in reducing several stroke risk factors including high blood pressure, diabetes, cholesterol, depression and stress. By getting regular exercise you can act on a number of stroke risk factors. Just 30 minutes of exercise five times a week can reduce your risk of stroke by 25%.”

A recent study by the World Health Organization reported that ‘nearly one third (31%) of adults worldwide do not meet the recommended levels of physical activity’².

What kinds of activity lower stroke risk?

Regular moderate to intense physical activity helps reduce key stroke risk factors including high blood pressure, diabetes and excess body fat³.  

Aerobic exercise, such as brisk walking, swimming or cycling at moderate intensity, or jogging, running and fast swimming at vigorous intensity, is particularly beneficial, as are strengthening activities like weightlifting, yoga, Pilates and bodyweight exercises. Some activities, such as circuit training and aerobics, combine both. 

Recommendations

For people who have not had a stroke, the goal should be 150 minutes of moderate intensity exercise or 75 minutes of vigorous intensity exercise per week, while avoiding prolonged periods of sitting or lying down during waking hours⁴.

Stroke survivors who are ready to begin or return to exercise should aim for at least 10 minutes of moderate intensity aerobic activity four times a week, or 20 minutes of vigorous intensity aerobic activity twice a week, to help reduce the risk of a further stroke⁵. 

Barriers to physical activity

It is estimated that one in five adults and four in five young people do not get the recommended levels of physical activity⁶.

There are many reasons that people do not exercise enough. People on lower incomes, those who are older or whose stroke has left them with movement problems may find it especially difficult to find the time, energy or resources to exercise.

Keep in mind that any physical activity is better than none for lowering your stroke risk. It is okay to start small.

Physical activity and stroke risk: Key points 

One study showed adults under 60 years who were inactive for more than eight hours a day were four times more likely to have a stroke than those who were inactive for less than four hours a day⁶.

Another study showed that people who are regularly physically active have a 25 to 30% lower risk of stroke or death than less active people³.

Any level of physical activity helps. If you need guidance to get started or if you have a health condition that limits your movement, speak to your family doctor about local resources that may help.