Key Highlights
- New study suggests vigorous-intensity exercise is six times more effective than moderate-intensity activities like brisk walking for reducing the risk of cardiovascular diseases.
- The World Health Organisation estimates nearly 1.8 billion adults are at risk from insufficient physical activity, with a rising trend in inactivity levels.
- Professor Emmanuel Stamatakis’ research from the University of Sydney used wearable data to assess health impacts of light, moderate and vigorous activities against specific outcomes like cardiovascular mortality and type 2 diabetes.
- The findings suggest that for every minute of vigorous-intensity activity, six minutes of moderate-intensity activity are needed to achieve similar health benefits.
The Urgency of Physical Activity
The global landscape of public health faces a significant challenge with nearly 1.8 billion adults at risk from insufficient physical activity, according to a World Health Organisation (WHO) statement released in 2024. This alarming statistic highlights the critical need for more effective and efficient ways to combat chronic diseases like heart disease, type 2 diabetes, and certain cancers.
New Research: Vigorous-Intensity Exercise vs Moderate-Intensity Activities
A groundbreaking study published in Nature challenges conventional wisdom on physical activity. Professor Emmanuel Stamatakis from the University of Sydney led a research team that analyzed data from 73,485 UK participants to assess the health impacts of light, moderate, and vigorous activities against specific outcomes like cardiovascular mortality and type 2 diabetes.
The study revealed that vigorous-intensity activity is six times more effective at lowering the risk of cardiovascular disease than moderate-intensity activities such as brisk walking. For instance, for every minute spent in vigorous-intensity activity, one would need to engage in 6 minutes of moderate-intensity activity to achieve similar heart health benefits.
Understanding Vigorous-Intensity Activity
Vigorous-intensity activity is defined by clear physiological signs: your heart beats fast, you breathe hard making it difficult to speak in full sentences, and this intensity cannot be maintained for more than a few minutes at a time. For non-athletic individuals aged 30 and above who do not engage in much exercise, they should struggle to maintain this level of activity for over two to three minutes without a break.
In contrast, moderate-intensity activities like brisk walking cause you to feel slightly out of breath but allow sustained conversation. Light physical activity involves minimal exertion and barely raises your heart rate.
Implications and Recommendations for Daily Routines
The research suggests that for those who are currently sedentary, incorporating even a few minutes of vigorous-intensity activities can significantly lower the risk of chronic illnesses such as cardiovascular disease, cancer, and premature death. Professor Stamatakis recommends integrating short bursts of vigorous activity into daily routines, such as climbing stairs or carrying heavy shopping.
He emphasizes that these activities should become habitual. Even five to 10 minutes per day can have a long-term positive effect on health outcomes. However, it is crucial to respect individual preferences and circumstances, ensuring that the chosen form of exercise is enjoyable and sustainable for each person.
Conclusion
Balancing Intensity and Enjoyment
The key takeaway from this research is not to impose a one-size-fits-all approach but to offer individuals multiple options. Vigorous-intensity activities can be time-efficient solutions, especially for those who are short on time. However, moderate-intensity activities like brisk walking may also provide substantial health benefits, albeit over a longer period.
Professor Stamatakis stresses the importance of finding an activity that fits into daily life and brings joy, as discomfort from high-intensity exercise can lead to disengagement. For those who struggle with vigorous activity, moderate-intensity activities remain a valuable option, though they require more time commitment for equivalent benefits.
In conclusion, this research underscores the vital role of physical activity in maintaining overall health and provides practical insights into how individuals can integrate more effective exercise routines into their daily lives to combat chronic diseases effectively.
