New research suggests big longevity benefits possible with (much) shorter workouts
/After years of being told that we should get at least 150 minutes of exercise each week to live a longer healthier life, scientists suggest there may be an easier way.
A new study finds that as little as two minutes of vigorous physical activity every day – about 15 minutes a week – can significantly reduce the risk of death, cancer and heart disease.
Approximately 15–20 min of vigorous activity/week accrued through short bouts were associated with lower mortality and disease incidence. VPA = vigorous physical activity.
The research, published in the “European Heart Journal,” found that the intensity of physical activity was more beneficial than its duration.
“We found as little as 15 minutes of vigorous physical activity per week can lower all-cause mortality and cancer risk by 15%, and 20 minutes per week can lower hear disease risk by 40%,” Dr. Matthew Ahmadi, a postdoctoral research fellow at The University of Sydney and the study’s lead author, told MedicalNewsToday.
“Overall, we found that much lower durations of vigorous physical activity were needed [than previously recommended] to lower morbidity and mortality risks,” he said. “Any physical activity a person is doing provides an opportunity to do vigorous physical activity if they can do the activity at a faster pace or higher intensity for just short periods of time.”
The Centers for Disease Control and Prevention currently recommends 150 minutes of moderate-intensity aerobic activity a week, such as brisk walking, along with two days of muscle-strengthening activities. This regimen delivers proven benefits, including weight control, and a reduced risk of cardiovascular disease, diabetes, and cancer.
The new research does not suggest that people stop doing their 150 minutes of exercise, but – thanks to its extensive use of fitness tracking devices – has identified ways to maximize the benefits and shorten the duration of workouts.
The study was one of the largest to use wearable devices and the first to assess the health benefits of vigorous physical activity. The fitness trackers permitted study participants to reliably distinguish between vigorous and moderate-intensity physical activity. That, in turn, enabled researchers to measure the relative benefits.
The study may inform significant changes in recommended activity levels to optimize health. Ahmadi suggests that a “sweet spot” of vigorous physical activity is about 60 minutes per week.
Obviously, everyone cannot sustain that level of vigorous activity. For people who may not be strong or steady enough to handle vigorous workouts, the moderate-intensity option remains a viable alternative.
One thing this study does underscore is that little things can have a big impact on our long-term health and fitness.