Nisha Pandey

Not Long Workouts, New Study Says Just 3 Minutes Of Vigorous Movement Everyday May Lower Risk Of 13 Cancers

Just 3 Minutes Of Vigorous Movement A Day May Lower Risk Of 13 Cancers

You may not need to workout for hours to start moving more. A few minutes of vigorous physical activity woven into everyday life may be linked to a lower risk of several cancers, according to new research.

The study, published in BMC Medicine recently, examined 59,218 adults from the UK Biobank who wore activity trackers. With an observation and follow-up of eight years, 2,385 participants developed cancers at 13 sites previously linked to physical inactivity.

Researchers found that replacing just 3 minutes of another activity with vigorous physical activity (VPA) was associated with about a 4% lower risk of these cancers.

The link was seen when vigorous movement replaced light activity, moderate activity, sedentary time or even sleep.

<h2>Are Vigorous Movements Beneficial?</h2>

Also read: <a href="https://www.healthandme.com/fitness/water-or-electrolytes-biggest-hydration-mistakes-first-time-hyrox-athletes-make-article-155181450" data-type="tilCustomLink">Water Or Electrolytes? Biggest Hydration Mistakes First-Time HYROX Athletes Make</a>

Vigorous <a href="https://www.healthandme.com/fitness/your-joints-are-working-overtime-are-you-helping-them-or-hurting-them-article-154975429" data-type="tilCustomLink">physical activity</a> means movement intense enough to substantially raise the heart rate and breathing. It does not necessarily mean going to the gym. It also does not mean high intensity interval training (HIIT).

Short bursts of vigorous movements can include running to catch a bus, climbing stairs quickly, walking uphill at a fast pace or carrying heavy shopping, It basically includes any movement that could get your heart racing for a few seconds or a minute. 

This type of brief, incidental movement is sometimes described as vigorous intermittent lifestyle physical activity, or VILPA.

Earlier research from the same research group found that among adults who reported no structured exercise, around 3.4 to 3.6 minutes of VILPA per day was associated with a 17% to 18% lower risk of developing <a href="https://www.healthandme.com/health/cancer">cancer</a> overall.

About 4.5 minutes a day was associated with a 31% to 32% lower risk of <a href="https://www.healthandme.com/health-news/supreme-court-asks-19-states-uts-to-declare-cancer-notifiable-disease-for-early-detection-article-155606116" data-type="tilCustomLink">cancers</a> associated with physical activity.

Also read: <a href="https://www.healthandme.com/fitness/is-the-gym-building-your-brain-more-than-your-body-article-155075013" data-type="tilCustomLink">Is the Gym Building Your Brain More Than Your Body?</a>

The latest study does not mean that <a href="https://www.healthandme.com/fitness/international-yoga-day-2026-10-desk-yoga-poses-that-can-undo-hours-of-sitting-article-154686168" data-type="tilCustomLink">vigorous physical movement</a> is the ultimate answer to prevent cancers. It just means that it looked beyond vigorous exercise and examined how people divided their entire 24-hour day between sleeping, sitting, standing and different levels of physical activity.

The findings suggested that any movement could be better than remaining sedentary.

Replacing 15 minutes of sitting and scrolling or sleeping with 15 minutes of movement was associated with about a 2% lower cancer risk. Replacing sedentary time or sleep with around 30 minutes of standing was also associated with lower risk.

However, vigorous activity appeared to have the strongest association. The researchers found that the VPA component was particularly important when moderate-to-vigorous physical activity was considered as a whole.

The Longevity Formula Harvard Discovered After 30 Years #shorts #shortsfeeds

The study is observational, meaning researchers looked at existing patterns of physical activity and subsequent <a href="https://www.healthandme.com/health-news/the-office-actress-lucy-davis-reveals-incurable-stage-4-breast-cancer-its-too-late-for-chemo-article-155596114" data-type="tilCustomLink">cancer diagnoses</a>. It cannot prove that three minutes of vigorous movement directly prevents cancer.

The researchers also studied a composite of 13 cancers associated with physical inactivity rather than claiming that every cancer can be prevented through exercise.

However, the findings add to growing evidence that physical activity does not have to mean long, structured workout sessions in the gym to be meaningful.

Health Conditions A-Z

health

just-3-minutes-of-vigorous-movement-a-day-may-lower-risk-of-13-cancers

vigorous physical movement

bmc medicine

hiit

vigorous physical activity

vigorous exercise

exercise cancer

Cancer

elderly-man-in-australia-dies-after-urgent-heart-surgery-got-repeatedly-cancelled-coroner-flags-flaws-in-system

Elderly Man In Australia Dies After Urgent Heart Surgery Got Repeatedly Cancelled; Coroner Flags Flaws In System

fournier-gangrene-woman-develops-rare-flesh-eating-infection-after-bikini-shave-herbal-application

Fournier Gangrene: Woman Develops Rare Flesh-eating Infection After Bikini Shave, Herbal Application

Fitness

8 Sit-Up Variations to Strengthen Your Core and Build Stability

Benefits Of Ayurvedic Health Supplement Ashwagandha

9 Anti-Inflammatory Breakfast Options You Should Try

5 Foods You Should Avoid For PCOS, Says Gynecologist

Love Sitting With Your Legs Crossed? Here’s You Should Avoid It

6 Daily Foods That Are Secretly Increasing Your Calories

9 Brain Boosters You Should Do Everyday

Hip Exercises That Will Keep You Flexible As You Age

9 Leg Exercises Office Workers’ Should Do At Home

Benefits of Having Herbal Tea Every Morning

9 Daily Habits That Boost Your Brain Power

Lower-Body Exercises That Are Game-Changers

How Drinking Apple Cider Vinegar Helps You

Aging Myths You Should Never Believe

Superfoods That Support Your Gut Health

What Happens To Your Body When You Eat Instant Noodles Every Day?

Health Issues Premature Babies Often Face

Exercises Office Workers Should Do For Their Heart Health

Reasons Why You Should Add Raw Turmeric To Your Diet

Benefits Of Drinking Milk At Night: Why You Should Do It

Food That Provides Vitamin B12 Naturally In Your Diet

Surprising Health Benefits Of Fenugreek Seeds

9 Superfoods You Should Eat For Your Brain Health

What Does Mental Health Support Look Like At Work?

Long Stretches You Should Do To Unwind From Your Day

Colon Cancer In Young Adults: Early Symptoms You Should Know

Health Benefits Of Eating Dry Fruits Everyday

Are You At Risk For Fried Rice Syndrome?

These Tests Reveal How Well You Are Aging

Lower-Back Exercises You Should Do After A Long-Day's Work

Children’s Diet – What Kids Need To Eat For Immunity Building

Common Diabetes Myths That Could Hurt Your Health

Love Spicy Food? Here’s How It Affects Your Health

Superfood List: Veggies And Fruits You Must Have For Immunity

Foods People With IBS Should Avoid

Exercises To Improve Digestion

Easy Work Lunches You Can Make In The Morning

Hunger Vs Craving: Difference Explained In 60 seconds

These Things Can Cause Your Heart To Age Faster

High Carb Foods That Are Actually Healthy

You may not need to workout for hours to start moving more. A few minutes of vigorous physical activity woven into everyday life may be linked to a lower risk of several cancers, according to new research.The study, published in BMC Medicine recently, examined 59,218 adults from the UK Biobank who wore activity trackers. With an observation and follow-up of eight years, 2,385 participants developed cancers at 13 sites previously linked to physical inactivity.Researchers found that replacing just 3 minutes of another activity with vigorous physical activity (VPA) was associated with about a 4% lower risk of these cancers. The link was seen when vigorous movement replaced light activity, moderate activity, sedentary time or even sleep.Are Vigorous Movements Beneficial?Also read: Water Or Electrolytes? Biggest Hydration Mistakes First-Time HYROX Athletes MakeVigorous physical activity means movement intense enough to substantially raise the heart rate and breathing. It does not necessarily mean going to the gym. It also does not mean high intensity interval training (HIIT). Short bursts of vigorous movements can include running to catch a bus, climbing stairs quickly, walking uphill at a fast pace or carrying heavy shopping, It basically includes any movement that could get your heart racing for a few seconds or a minute. This type of brief, incidental movement is sometimes described as vigorous intermittent lifestyle physical activity, or VILPA.Earlier research from the same research group found that among adults who reported no structured exercise, around 3.4 to 3.6 minutes of VILPA per day was associated with a 17% to 18% lower risk of developing cancer overall. About 4.5 minutes a day was associated with a 31% to 32% lower risk of cancers associated with physical activity.More Movement Is Not The AnswerAlso read: Is the Gym Building Your Brain More Than Your Body?The latest study does not mean that vigorous physical movement is the ultimate answer to prevent cancers. It just means that it looked beyond vigorous exercise and examined how people divided their entire 24-hour day between sleeping, sitting, standing and different levels of physical activity.The findings suggested that any movement could be better than remaining sedentary.Replacing 15 minutes of sitting and scrolling or sleeping with 15 minutes of movement was associated with about a 2% lower cancer risk. Replacing sedentary time or sleep with around 30 minutes of standing was also associated with lower risk.However, vigorous activity appeared to have the strongest association. The researchers found that the VPA component was particularly important when moderate-to-vigorous physical activity was considered as a whole.What Does This Study Imply?                The study is observational, meaning researchers looked at existing patterns of physical activity and subsequent cancer diagnoses. It cannot prove that three minutes of vigorous movement directly prevents cancer.The researchers also studied a composite of 13 cancers associated with physical inactivity rather than claiming that every cancer can be prevented through exercise.However, the findings add to growing evidence that physical activity does not have to mean long, structured workout sessions in the gym to be meaningful.