It is no secret that physical activity is linked to a lower risk of health problems.

But a new study published by the American Heart Association indicates that adults who regularly engage in moderate to vigorous exercise for 150 to 600 minutes a week have significantly lower risks of death.

Dong Hoon Lee, a co-researcher in the Nutrition Department at Harvard's T. Chan School of Public Health, said in a press release.

The findings, published in the peer-reviewed journal Circulation, indicate a 21 to 23 percent reduction in infectious and chronic diseases among adults who exercise regularly—depending on the intensity of physical activity.

The research relied on mortality data, medical records, and questionnaire responses from more than 100,000 adults.

But what is this recommended set of exercises?

In 2018, the U.S. Department of Health and Human Services issued recommendations for adults to engage in at least 150 to 300 minutes per week of moderate physical activity.

The guidelines also suggested that adults perform 75 to 150 minutes per week at higher intensity. (More activity means less time exercising).

The Canadian guidelines recommend about 150 minutes of moderate exercise per week for adults aged 18 and over.

Moderate activity typically includes walking, weightlifting, and gymnastics exercises, while vigorous activity aligns with running, swimming, and aerobics.

The study says this is an important distinction, as previous research indicated that high-intensity exercise—such as marathon running, triathlons, and long-distance cycling races—can increase the risk of adverse cardiovascular events.