New published research has shown that vigorous exercise – such as running – is much more effective than light to moderate exercise such as walking. After assessing the data from 73,000 adults using wearables, researchers found that each minute of high intensity activity is equivalent to four to nine minutes of moderate intensity activity and 53 – 156 minutes of low intensity activity for reduction in all cause mortality and cardiovascular disease prevention and mitigation.
Key Findings on High Intensity Exercise Benefits
High Potency: Research indicates that 1 minute of vigorous activity is equivalent to 4 - 9 minutes of moderate activity for reducing major disease risks.
Mortality Reduction and Minimal Time Required: As little at 1.1 minutes of daily high intensity activity can reduce the risk of dying from any cause by 38%, according to a New Scientist study.
Cognitive Health: Regular, intense exercise (at least once a week) is linked to lower rates of dementia and mild cognitive impairment, particularly in adults under 75.
Weekend Warrior Effect: Concentrating exercise into one or two days a week provides similar cardiovascular and cardiometabolic benefits to spreading it out, as noted by the American Heart Association.
Brain Power: Intense daily exercise can enhance memory and cognitive performance for up to 24 hours, according to studies published in the International Journal of Behavioral Nutrition and Physical Activity.
High Intensity vs Moderate Intensity
While Guidelines often suggest that high intensity exercise is twice as effective as moderate intensity exercise, new evidence suggests it is far more potent - potentially up to 10 times more effective for specific health outcomes!
Cardiovascular Disease: 1 minute of high intensity activity = 7.8 minutes of moderate activity!
Type 2 Diabetes: 1 minute of high intensity activity = 9.4 minutes of moderate activity!
All-Cause Mortality: 1 minute of high intensity activity = 4.1 minutes of moderate activity!
The take home message is that while all activity is better than no activity - high intensity exercise has big benefits!
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