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Rachel V Thomas

No Time for the Gym? Short Bursts of Intense Activity Daily May Cut Risk of 8 Diseases and Death

If you believe only <span>gym</span> workouts matter, you might be mistaken. While gyms offer a structured space to <span>exercise</span>, busy schedules often lead many to skip workouts—and feel guilty about it.

However, a new study suggests that even short bursts of vigorous everyday activity—such as running to catch a bus or climbing stairs quickly—can significantly reduce the risk of several major diseases and even lower the risk of death.

The research, based on nearly 96,000 people and published in the <span>European Heart Journal</span>, found that just a few minutes of <span>intense activity</span> each day was linked to a lower risk of:

<ul><li>Major cardiovascular disease</li><li>Irregular heartbeat</li><li>Type 2 Diabetes</li><li>Immune-mediated inflammatory diseases</li><li>Liver disease</li><li>Chronic respiratory diseases</li><li>Chronic kidney disease</li><li>Dementia</li></ul>

“We know that physical activity reduces the risk of chronic disease and premature death, and there is growing evidence that <span>vigorous activity</span> provides greater health benefits per minute than moderate activity,” said Minxue Shen from the Xiangya School of Public Health, Central South University, China.

<strong>Also read:</strong><a href="https://www.healthandme.com/health-news/just-twice-a-week-at-home-resistance-training-enough-to-build-muscle-reveal-new-guidelines-article-153848733" data-type="tilCustomLink">Just Twice A Week At-home Resistance Training Enough To Build Muscle, Reveal New Guidelines</a>

<h2>Longer Workouts or <span rel="noindex">Intense</span> Bursts?</h2>

To explore whether exercising more intensely offers greater benefits than simply exercising longer, the researchers followed 96,408 participants for seven years.

Each person wore a wrist-based accelerometer to track movement, including short bursts of activity often overlooked.

The findings showed that compared to those who did no vigorous activity, participants with the highest levels had:

<ul><li>63 percent lower risk of dementia</li><li>60 percent lower risk of type 2 diabetes</li><li>46 percent lower risk of death</li></ul>Importantly, these benefits were seen even with relatively small amounts of time spent in vigorous activity.

“Our findings suggest that adding short bursts of activity that make you slightly breathless—like climbing stairs quickly or walking briskly between tasks—can have substantial health benefits,” Shen said.

“Even 15–20 minutes per week, just a few minutes a day, can make a meaningful difference,” the Professor added.

<strong>Also read: </strong><a href="https://www.healthandme.com/fitness/exercising-could-make-your-brain-younger-says-doctor-article-153906778" data-type="tilCustomLink">Exercising Could Make Your Brain Younger, Says Doctor</a>

<h2>Is Vigorous Activity Safe for Everyone?</h2>

The World Health Organization (WHO) recommends that adults (18–64) perform at least 150–300 minutes of moderate-intensity aerobic physical activity, or 75–150 minutes of vigorous-intensity activity per week.

The new study suggests that intensity also plays a key role—and may vary depending on the disease being prevented. 

The researchers noted that these findings could help shape more personalised exercise recommendations in the future. However, they cautioned that vigorous activity may not be suitable for everyone, particularly:

<ul><li>Older adults</li><li>People with certain underlying medical conditions.</li></ul>

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Intense Activity

resistance training enough to build muscle

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If you believe only gym workouts matter, you might be mistaken. While gyms offer a structured space to exercise, busy schedules often lead many to skip workouts—and feel guilty about it.However, a new study suggests that even short bursts of vigorous everyday activity—such as running to catch a bus or climbing stairs quickly—can significantly reduce the risk of several major diseases and even lower the risk of death.The research, based on nearly 96,000 people and published in the European Heart Journal, found that just a few minutes of intense activity each day was linked to a lower risk of:Major cardiovascular diseaseIrregular heartbeatType 2 DiabetesImmune-mediated inflammatory diseasesLiver diseaseChronic respiratory diseasesChronic kidney diseaseDementia“We know that physical activity reduces the risk of chronic disease and premature death, and there is growing evidence that vigorous activity provides greater health benefits per minute than moderate activity,” said Minxue Shen from the Xiangya School of Public Health, Central South University, China.Also read:Just Twice A Week At-home Resistance Training Enough To Build Muscle, Reveal New GuidelinesLonger Workouts or Intense Bursts?To explore whether exercising more intensely offers greater benefits than simply exercising longer, the researchers followed 96,408 participants for seven years. Each person wore a wrist-based accelerometer to track movement, including short bursts of activity often overlooked.The findings showed that compared to those who did no vigorous activity, participants with the highest levels had:63 percent lower risk of dementia60 percent lower risk of type 2 diabetes46 percent lower risk of deathImportantly, these benefits were seen even with relatively small amounts of time spent in vigorous activity.“Our findings suggest that adding short bursts of activity that make you slightly breathless—like climbing stairs quickly or walking briskly between tasks—can have substantial health benefits,” Shen said. “Even 15–20 minutes per week, just a few minutes a day, can make a meaningful difference,” the Professor added.Also read: Exercising Could Make Your Brain Younger, Says DoctorIs Vigorous Activity Safe for Everyone?The World Health Organization (WHO) recommends that adults (18–64) perform at least 150–300 minutes of moderate-intensity aerobic physical activity, or 75–150 minutes of vigorous-intensity activity per week. The new study suggests that intensity also plays a key role—and may vary depending on the disease being prevented. The researchers noted that these findings could help shape more personalised exercise recommendations in the future. However, they cautioned that vigorous activity may not be suitable for everyone, particularly:Older adultsPeople with certain underlying medical conditions.

no time for the gym? short bursts of intense activity daily may cut risk of 8 diseases and death

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