Physical exercise on a regular basis can reduce the risk of major chronic diseases, including breast cancer, colon cancer, diabetes, heart diseases and ischemic strokes. But do you know how much exercise is good for you? Maybe not.

A recent analysis put forward by Australian researchers says that approximately 3,000 to 4,000 metabolic equivalent minutes (MET) per week are necessary to make a significant difference. That is roughly five to seven times the minimum level of exercise recommended by the World Health Organization (WHO) which says 600 MET per week is good enough.

The lead author, Hmwe Kyu from the University of Washington, said, “Major gains occurred at lower levels of activity. The decrease in risk was minimal at levels higher than 3,000 to 4,000 MET minutes per week.”

If you were following the WHO’s recommendation of physical activity by any chance, it’s time to make some changes in your exercise or workout routine.

According to the researchers, 3,000 to 4,000 METs can be achieved by incorporating various easy exercises in your routine. For instance, you can climb stairs for 10 minutes, vacuum your house for 15 minutes, can do gardening for 20 minutes, run 20 minutes, and can walk or do cycling for 25 minutes on a daily basis and it will make up to 3,000 MET minutes per week altogether.

A very interesting insight highlighted by the researchers was that individuals who perform 600 MET minutes per week reduced the risk of diabetes to 2% as compared to those who were not physically active. But the great news is that the risk of diabetes was reduced by an additional 19% when 3,000-4,000 MET were incorporated.

What this finding says is that exercise in every form or duration is beneficial for your health but as the researchers have made it clear: ‘more is good’.