Exercise helps astronauts maintain aerobic capacity, muscle strength and the physical readiness needed for spaceflight, but it does not prevent all deconditioning. NASA reports that International Space Station (ISS) crews exercise for about two hours a day on average, yet measurable declines in fitness can still occur. Those ISS results inform plans for Mars exploration; they do not prove that a final, Mars-specific exercise program has been settled or tested.
Why spaceflight challenges the cardiovascular system
In microgravity, blood and other body fluids shift upward from the legs and abdomen toward the chest and head. NASA describes this redistribution as part of the cardiovascular system’s adaptation to space. The body must also cope with transitions between microgravity and gravity, including the return to a planetary surface.
These changes matter beyond long-term health: astronauts need to remain capable of carrying out demanding tasks during a mission and after landing. NASA identifies low blood pressure and fainting at landing among cardiovascular risks, and says future Mars crews will receive enhanced training to respond to cardiovascular emergencies. NASA’s overview of cardiovascular health in microgravity and its summary of cardiovascular risks describe these concerns.
How ISS astronauts exercise
NASA reports that ISS crew members average about two hours of exercise per day. Their dedicated equipment supports both resistance and aerobic workouts:
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- ARED (Advanced Resistive Exercise Device): resistance exercise.
- T2 treadmill: treadmill exercise in microgravity.
- CEVIS (Cycle Ergometer with Vibration Isolation and Stabilization System): cycling.
NASA’s Astronaut Exercise article describes these systems and the work to evaluate exercise hardware, monitoring and workout protocols.
Exercise helps, but does not eliminate fitness losses
Exercise is a central countermeasure to the physical deconditioning associated with spaceflight, not a guarantee against it. A NASA Technical Reports Server summary reports decreases of about 10% to 15% in maximal aerobic capacity, lower-body muscle cross-sectional area and strength after short- and long-duration ISS missions, despite exercise countermeasures. The summary does not establish that the same change occurs in every astronaut or specify a publication year. The NASA-hosted summary describes the reported findings.
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NASA also reports that long-duration spaceflight caused a significant decline in maximal oxygen uptake (VO2max), a standard measure of aerobic and physical working capacity. In its 2024 exercise article, NASA relays a study estimate that up to 17% of astronauts could experience losses in muscle performance, bone health and cardiorespiratory fitness if future missions continue current countermeasures. That is a projected estimate under the stated condition—not evidence that 17% of astronauts have already experienced all of those losses.
Can shorter workouts work as well?
NASA’s Integrated Resistance and Aerobic Training Study (Sprint) compared lower-intensity, higher-volume workouts with higher-intensity, lower-volume workouts in microgravity. NASA reports similar outcomes between the approaches. Shorter workouts can save crew time and reduce equipment wear, but this comparison does not establish a best regimen for a Mars mission.
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| Approach compared in Sprint | Reported outcome | Practical consideration |
|---|---|---|
| Lower intensity, higher volume | NASA reported outcomes similar to the other approach. | Higher workout volume. |
| Higher intensity, lower volume | NASA reported outcomes similar to the other approach. | Shorter workouts can save crew time and reduce equipment wear. |
NASA’s account of astronaut exercise research discusses Sprint and the trade-offs. Similar reported outcomes in this study should not be read as proof that either approach is superior for exploration beyond low Earth orbit.
Independent reader supportYour contribution helps us test, update, and keep practical guides available for everyone.What the evidence says—and does not say—about Mars
ISS exercise findings show how current countermeasures perform in low Earth orbit. They are not direct demonstrations of fitness or cardiovascular performance during a Mars transit or on the Martian surface. NASA’s Exercise Physiology and Countermeasures team develops and evaluates protocols, hardware, monitoring tools and conditioning programs for microgravity and planetary-surface operations. NASA Technical Reports Server material also describes exercise prescription countermeasures in the context of spaceflight standards.
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That work makes exercise part of the preparation for exploration, but NASA’s descriptions do not establish a finalized Mars exercise system or a proven Mars-specific prescription. Mission constraints, equipment and protocols remain part of the development challenge. See NASA’s Exercise Physiology and Countermeasures team overview and its 2025 standards overview.
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