Fitness
New research reveals the exercise six times more effective than walking
“Nearly 1.8 billion adults are at risk of disease from not doing enough physical activity,” a 2024 World Health Organisation statement reads. At the time of writing, this figure was on the rise.
A lack of physical activity puts adults at greater risk of cardiovascular diseases such as heart attacks and strokes, type 2 diabetes, dementia and cancers such as breast and colon, the organisation writes. But new research from the University of Sydney suggests a certain type of exercise could be more powerful in preventing these conditions than previously thought: vigorous-intensity activity.
The new data found vigorous-intensity activity to be six times more effective at lowering your risk of cardiovascular disease than moderate-intensity activities like brisk walking, lead author Professor Emmanuel Stamatakis tells me. In other words, for every one minute of vigorous-intensity activity you do, you would need to do six minutes of a moderate-intensity activity to have the same impact on heart health.
“For diabetes, it’s nine times more effective, and for all-cause mortality and cancer, it’s a little bit lower,” Professor Stamatakis adds.
The term “vigorous-intensity activity” is relative – depending on factors such as your age and fitness level, it could mean anything from a swim or cycle to a high-intensity interval training (HIIT) workout. The telltale signs are; your heart is beating fast; you are breathing hard to the point you can’t speak in full sentences; you can’t maintain this intensity for more than a few minutes at a time.
If you can reach this intensity a few times per week, you can reduce your risk of chronic illness, the University of Sydney’s study suggests.
|
Vigorous-intensity physical activity |
‘The signs of vigorous intensity will be very clear. For a non-athlete aged 30 and up who doesn’t do much exercise, they shouldn’t be able to maintain this intensity for more than two to three minutes without a break. It will be a significant effort, you will be getting out of breath and your heart will be pounding. You should be able to talk, but only say a few words at a time.’ |
|
Moderate-intensity physical activity |
‘You will feel slightly out of breath – you can talk and hold a discussion, but you can’t sing comfortably because your respiratory system is quite engaged. There is a certain level of exertion, but you can sustain this for many minutes or even hours.’ |
|
Light physical activity |
‘Light physical activity is any very low-intensity activity where you are moving but your heart rate is barely raised, such as a slow walk.’ |
What the science says
The World Health Organisation recommends that, each week, adults do at least 150 minutes of moderate-intensity physical activity like brisk walking, 75 minutes of vigorous-intensity physical activity like faster running or HIIT, or an equivalent combination of both. These physical activity guidelines have been widely adopted by the likes of the NHS.
But this new research, published in the Nature journal, challenges the implicit 2:1 benefit ratio of the two intensities, suggesting you might need less vigorous-intensity activity or more moderate-intensity activity than previously thought to achieve the same health outcomes.
“We make a lot of fuss about the intensity of physical activity in our research because, firstly, different intensities have different health effects, and secondly, the higher the intensity, the higher the health value usually is,” says Professor Stamatakis.
His latest study used wearable data from 73,485 UK participants to assess the health impacts of light, moderate and vigorous activity against a selection of specific health outcomes; cardiovascular mortality, major adverse cardiovascular events, type 2 diabetes and cancer.
|
Health outcome |
Amount of vigorous-intensity activity |
Median equivalence in minutes to see the same response from moderate-intensity activity |
Median equivalence in minutes to see the same response from light activity |
|
Type 2 diabetes incidence |
1 minute |
9.4 minutes |
94 minutes |
|
Cardiovascular mortality |
1 minute |
7.8 minutes |
72.5 minutes |
|
Major adverse cardiovascular events |
1 minute |
5.4 minutes |
86.1 minutes |
|
All-cause mortality |
1 minute |
4.1 minutes |
52.7 minutes |
|
Physical activity related cancer mortality |
1 minute |
3.5 minutes |
156.2 minutes |
|
Physical activity related cancer incidence |
1 minute |
1.6 minutes |
5.1 minutes |
The obvious conclusion here is that a time-efficient exercise routine should hinge on vigorous-intensity activity. If you prefer moderate-intensity activities like brisk walking, you can use these to obtain similar health benefits, but the time commitment required for the same gains will be considerably greater.
On the other hand, no amount of light activity, like a slow walk, can replicate “some of the core physiological responses from vigorous-intensity activity”.
“When it comes to light activity, some movement is better than none,” Professor Stamatakis explains. “Moving around instead of sitting down is good for metabolic disease and energy expenditure.
“But when it comes to functional capacity, and cardiorespiratory fitness in particular, you need intensity to challenge your physiology. Vigorous-intensity activity will force the heart to strengthen its muscle, improving its capacity to pump blood. Very few of these things happen with light intensity activity, even in large amounts.”
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How to exercise for maximum health benefits, based on this research
“Compared to people who don’t do any vigorous-intensity activity as part of their day-to-day routines, introducing anything – even four to five minutes per day – seems to have some effect long term,” says Professor Stamatakis.
This relates to another paper he co-authored earlier this year. The research found that five to 10 short daily bursts of vigorous intermittent lifestyle physical activity (or VILPA), such as climbing the stairs or carrying heavy shopping, can significantly lower the risk of cardiovascular disease, cancer and premature death in less active populations.
These bouts of VILPA can be accrued through 60-second bursts of physically challenging activities during the day, making them easier to fit into a busy schedule on a consistent basis. The key to achieving lifelong benefits from physical activity is to make these active behaviours into a habit, Professor Stamatakis asserts.
“We’re not talking about doing it once a week or whenever you remember, we’re talking about a daily behaviour,” he says.
Those currently living a sedentary lifestyle are the most likely to see significant benefits from introducing short bouts of vigorous-intensity activities into each day.
“If someone does no vigorous-intensity activity, very little moderate-intensity activity – let’s say 15 minutes or less – and a few hours of light activity per day, that’s a very sedentary individual,” Professor Stamatakis says.
“Typically, they will do under 5,000 or 6,000 steps per day. A very sedentary non-bedridden person – someone who does no planned physical activity, just essential movements like going to the car to drive to work, going to the supermarket for food or going to the bathroom – will accumulate about 4,000 steps.
“For such an individual, if they aim to incorporate seven short bursts of vigorous activity per day, or if you go by this study the equivalent is 63 minutes of moderate activity, they will lower their risk of health outcomes like cardiovascular diseases.”
Read more: From back pain to heart health – Experts reveal how to counter the negative effects of too much sitting down
Dealer’s choice, and why vigorous-intensity activity is not for everyone
The aim of this study is not to impose vigorous-intensity activity across all populations. Rather, it aims to provide people with more strings to their bow when creating an effective and sustainable exercise routine for fending off chronic illnesses.
If you are short on time, vigorous-intensity physical activity can help you maximise exercise efficiency, particularly if you use short bursts of challenging lifestyle activities like climbing the stairs and carrying heavy shopping. These acts can also familiarise you with the feeling of a workout, paving the way for more formal exercise later down the line.
However, this approach won’t work for everyone. Pushing people into a type of exercise they don’t enjoy can leave a “bad taste in their mouth”, souring their relationship with movement.
“The higher the intensity, the more discomfort comes with it,” says Professor Stamatakis. “We know this discomfort is a reason why some people quit exercise – because they don’t enjoy it. This is especially true in the population we’re interested in, which is physically inactive people.”
If this is the case, moderate-intensity activity is a good alternative. You will have to devote more time to it – even more than previously thought, this latest study suggests – but it could be a more sustainable and enjoyable approach for certain people.
“If someone cannot do vigorous activity, or they can’t integrate it into their day-to-day routine for whatever reason, what is the point of prescribing and advocating vigorous intensity?” Professor Stamatakis asks.
“It could be that a very sedentary 60- or 70-year-old gentleman may enjoy going to the park with their grandchildren or going for a slow walk with a friend and chatting – that’s absolutely fine.
“You have to be considerate and respectful towards people’s preferences; you have to acknowledge their circumstances and, considering everything, support them in the best possible way to integrate activity into their days.
“The point here is to give people as many options as possible, hoping that one of them will be the option they can stick with. It’s all about establishing habits – not doing things once a week or once a month.”
Read more: Experts say including more of this in your diet can help you live a longer, healthier life – and it’s not protein or fibre
It’s important to have goals in mind as you set out on your fitness journey, whether you’re trying to lose weight, gain muscle or train for a race.skynesher/Supplied
January is notoriously the busiest time of year at the gym. A survey from Ipsos reported that a third of Canadians made exercise-based resolutions for the new year, with many folks working out for the first time or returning to fitness after some time away. If you’re new to exercise, the gym can feel like an intimidating place. But it doesn’t need to be. Below we’ve put together a few suggestions to help you get started.
Have a plan going in
For success at the gym, it’s crucial to have a plan. Before you start, it’s important to identify your goals. Are you looking to get stronger? Training for a race or competition? Do you want to improve body composition? While almost any consistent exercise is going to improve your overall health, specific results require specific training.
Following a workout program can help you stay committed – here’s how to write your own
Those completely new to working out may want to invest in a few sessions with a personal trainer. A reputable trainer will be able to put together a plan based on your preferences and skill level, while walking you through the proper form for each exercise. If cost is an issue, many gyms offer a free intro training session as a sign-up perk. There are also hundreds of different workout programs you can find online and video tutorials outlining proper form.
If you’re intimidated to exercise on your own, a fitness class allows you to follow along with an instructor while getting some quick pointers on how to properly perform the workout. Many gyms offer discounted or free classes to first-time visitors.
Trying to do too much, too fast will burn you out, leave you injured or both
When you’re motivated by a new year’s resolution, it’s tempting to pencil in long gym sessions multiple times a week. But that kind of regime is rarely sustainable. If you’d like to make exercising a habit beyond January – and you’ll need to for any kind of lasting results – it’s best to think about what you can do in the long term.
“You can either do an hour of weightlifting a few days a week, and actually do it, or you have these imaginary 10-hour training sessions you’ll never actually have time for,” said Dan John, strength coach and author. “I try to focus on [programs that are] doable, repeatable and reasonable.”
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Similarly, trying to immediately push beyond your physical limitations is a great way to get injured. For weightlifting, it’s important to consider proper warm-ups, active mobility exercises and learning the right techniques before trying to lift anything too heavy. For cardio, Canada Running Series offers a Couch to 5K plan that eases newcomers into jogging by starting small and gradually increasing the length/difficulty of each run.
Follow basic gym etiquette
The gym is a shared public space. Everyone there is trying to get in a good workout. That’s harder to do when people are having phone conversations, listening to videos without using headphones and refusing to wipe down their equipment after use.
In March, fitness trainer Paul Landini wrote an article explaining some unofficial rules to follow when going to the gym, including being mindful of other people’s space and making sure you’re not monopolizing equipment during busy hours.
Try to find what you like about the gym
Changes in body composition, strength and overall health take time. They also need upkeep over the long term. Building a consistent fitness habit is something that will help with all those goals. One of the best ways to do that is finding something at the gym you genuinely enjoy doing. That can be working out with a friend to add a social aspect to exercise and accountability to show up. It can entail learning a new fitness-adjacent skill such as boxing or training for a competition like Hyrox. It can be rooted in the sense of accomplishment that comes with getting stronger. Whatever the reason, finding the joy in exercise is going to be key if you want to move beyond short-term motivation.
SIOUX FALLS, S.D. (Dakota News Now) – Finding time to work out as a mom with young kids can be a challenge in itself, especially when you’re new to an area and don’t know where to start. However, a new fitness option strolled into Sioux Falls today. iStroll offers moms the chance to work out and meet other moms all while their kids can play or even join alongside them.
iStroll is a national organization that has more than 35 locations in the country but this is the first time one opened in South Dakota. It’s a full body workout that incorporates dumbbells, body weight, and jogging strollers when the weather’s nice.
“I found iStroll in Oklahoma and fell in love,” said Kelsi Supek who started the affiliate in Sioux Falls. “We made friends. It became our entire social network. The kids loved it and then we moved to Arizona during COVID. And all the moms were stuck at home. They were inside with our kids and lonely, honestly. And we were like, why can’t we start an iStroll and be out at the parks with the kids every day? And it took off.”
When Supek moved to Sioux Falls, she was encouraged by her family to start an affiliate and own it herself.
“Gym daycares did not work out for my children,” said Supek. “I would get 10 minutes into a class and then I’d have that person trying to knock outside the yoga studio going, Can I have Kelsey and her kids screaming in daycare? And it just didn’t work for us. So at iStroll they could be with me or I could be breastfeeding the baby as I was teaching in class.”
Classes are planned to continue each Wednesday and Friday at We Rock the Spectrum and First Presbyterian Church. For a full schedule for January and February, you can look at their Facebook. The first class is also free and memberships are for the whole family.
“Letting the kids see you work out is, it’s similar to homeschooling where like, you know, how are they going to love working out if they don’t see you working out,” said Kelly Jardeleza, a stay-at-home mom of three kids. “Whereas at other gyms they put them in a room and they don’t get to watch you. And how are you going to inspire them if they’re not watching you do it?”
Copyright 2026 Dakota News Now. All rights reserved.
There’s no bad time to take a more active interest in your health, but the new year, for lots of us, feels like a fresh start. Maybe you’re planning to sign up for a 10k or finally have a go at bouldering, eat a bit better or learn to swing a kettlebell. Maybe you want to keep up with your grandkids — or just be a little bit more physically prepared for whatever life throws at you.
To help things along, Guardian Live invites you to a special event with public health expert Devi Sridhar, journalist and author Mariella Frostrup, and health and fitness columnist Joel Snape. They’ll be joining the Guardian’s Today in Focus presenter Annie Kelly to discuss simple, actionable ways to stay fit and healthy as you move through the second half of life: whether that means staying strong and mobile or stressing less and sleeping better.
To make the whole event as helpful as possible, we’d love to hear from you about what you find most challenging — or confusing — when it comes to health and exercise. What should you actually be eating, and how are you going to find the time to make it? What sort of exercise is best, and how often should you be doing it? Is Pilates worth the effort — and should we really all be drinking mugfuls of piping hot creatine?
Whether your question is about exercise, eating, or general wellness, post it below and we’ll put a selection to our panel on the night.
Share your experience
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