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.”
Read more: The thing most people get wrong when exercising – and why it’s costing them results
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
For Hobart teacher Mary Holton, health means everything.
She started feeling the squeeze from cost-of-living pressures when fuel prices spiked again.
“Going out for just fitness alone was a bit much,”
she said.
Mary Holton says since joining the group, her fitness across the board has improved. (ABC News: Jake Grant)
Many Tasmanians are feeling cost-of-living pressures in a very physical way, with locals saying exercise routines are being dropped, health appointments delayed and wellbeing pushed to the bottom of the list as budgets tighten.
Ms Holton relies on multiple physiotherapy sessions each week, but says paid fitness classes simply are not an option.
“That costs … so to actually go to other classes as well, it’s out of my budget really.“
Ollie Mathewson conducts a free workout session. (ABC News: Jake Grant)
National data shows that almost half of Australians already fall short of minimum physical activity guidelines, and rising prices are making even basic care unaffordable for many.
Consultant clinical psychologist academic Kimberley Norris says this is exactly how unhealthy patterns begin.
“We tend to focus on the most stressful thing first … and health is one of those things we don’t think about until things go wrong,”
Professor Norris said.
Kimberley Norris says humans tend to focus on alleviating stress first and foremost, and warns de-prioritising health can become a cycle. (ABC News: Jake Grant)
For Ms Holton, going to a free workout group in her local community was a game-changer.
“Came down and absolutely loved it. It’s really nice to have a group and it just keeps growing,” she said.
Finding a free exercise group has drastically improved her health, as noted by her GP, and she is part of a growing trend.
Free exercise classes become a lifeline
At a community exercise class in South Arm, south-east of Hobart, the mood is upbeat, with laughter, movement, and a sense of relief.
Participation has more than doubled in the past year, with more than 100 Tasmanians now involved.
Trainer Ollie Mathewson said the surge was unmistakable.
“It’s free of charge for everybody … and over the last 12 months I’ve noticed a lot more people starting to come along,”
he said.
Ollie Mathewson says attendance at his classes has almost doubled over the past year. (ABC News: Jake Grant)
Across greater Hobart, free and low-cost alternatives are multiplying and include walking groups, community-run circuits, and morning and afternoon fitness meet-ups.
Tasmanians are increasingly organising their own solutions.
Mr Mathewson said connections drive outcomes.
“A lot of people talk about weight and strength, which are obviously insanely important, having other people there to push you single every week makes it a hundred times easier.“
Professor Norris said one’s health can be prioritised for free.
“What we know about health is, it’s more about sustainable wellbeing, it’s about quality of life,” she said.
“So rather than focusing on how much you can deadlift, how far you can run, it’s about how your life has improved and how close your life is to the way you want to live it.”
She said free options were vital because once people stop moving, it becomes harder to start again.
“If we develop routines in which health is not a priority, then we almost get stuck in this cycle of health always being last.“
Health appointments being delayed or dropped
For some Tasmanians, the financial pressure is forcing even tougher choices.
Amy Dakin says she can’t even think about getting a gym membership with all the other costs of living on her mind. (ABC News: Jake Grant)
Amy Dakin, who lives with a compromised immune system, often has no choice but to delay essential care.
“My health needs to be prioritised, but your bills come first, really,” she said.
Jordyn Rowbottom says she’s not the only one changing her hobbies to save on costs. (ABC News: Jake Grant)
Jordyn Rowbottom has seen the same pattern around her.
“People are being forced to cut what they can access,”
she said.
Professor Norris warns that these short-term decisions can create long-term harm, not just for individuals, but for the broader health system.
She said the combination of financial pressure and reduced physical activity would create a public health challenge.
Trainers adapting to shrinking budgets
Personal trainer Nickola Orr works with clients across different income levels, ages and needs.
She said affordability now shapes almost every program she designs.
“You want to make sure they can get as much help as they can within their price range,”
she said.
Nickola Orr is concerned about access to fitness and health services in the face of rising cost pressures. (ABC News: Jake Grant)
With the median individual spend on fitness in Tasmania sitting at almost $600 last year, Ms Orr said the warning signs were already visible.
“We’re going to see more results of long-term neglect; higher injuries, more need for mental health assistance. It’s going to snowball.”
Her concerns echo Professor Norris’s academic findings that once healthy routines break down, the consequences ripple for years.
“The changes are very small … while they add up over time, there is no immediate impact,”
Ms Orr said.
Calls for more free and low-cost options
Mr Mathewson hopes the success of free community classes will inspire governments and private operators to expand accessible fitness programs.
“More free options would be a great thing. There are a few now, but there should be more,” he said.
The Tasmanian government has said it will release its 20-year preventive health strategy this month, titled The Health Revolution.
A Department of Health spokesperson said the strategy “will address the broader social, economic, and environmental factors that influence health and wellbeing”.
“Specific issues about access to health services and programs are being considered through the Access to Health Services project, a Commonwealth-State partnership.
“The Health Revolution will complement that project by addressing the root causes of poor health and the underlying conditions to make it easier for Tasmanians to live well.“
If you’ve been faithfully logging your 30 minutes of moderate exercise most days of the week, you’re getting the recommended weekly about of cardio. But a new study1 suggests that for women in midlife, that standard benchmark may not be moving the needle on cardiovascular fitness as much as we’ve assumed. Here’s what you need to know.
EL MONTE, Calif. (KABC) — A boutique fitness gym in the San Gabriel Valley is focused on women’s empowerment, offering everything from dance fitness to pilates, yoga, zumba and circuit training. It’s called “Beastin Beauties” in El Monte.
“ Boutique fitness spaces here, it doesn’t exist here, so I needed to have this for the people in my community here, where I grew up,” said owner Jay Armada.
Members love working on their health and fitness alongside other women.
“You walk in and you feel like you’re able to let loose and inhibit it in a way that you don’t find in other places,” said member Esmeralda Cabral.
“It takes away the stresses of being in a space where you may feel judgment from others. And there’s a certain level of comfort as a woman that you wanna be able, especially if you’re starting a health journey or you’re reigniting it, you wanna have the comfort of being around under supportive women,” said member Ruby Rose Yepez, who also teaches yoga at the studio.
Women empowerment has been the theme all along, from Jay’s humble beginnings…
“ I want people to feel what I felt when I was going through my own journey. I had lost ninety-three pounds in a whole year and I just wanted everyone to feel that,” said Armada.
…to a huge setback in 2020 when the gym’s previous location burned down in a fire.
“ I thought I didn’t wanna do it anymore. Maybe it was a sign from God that you should just quit. But my community held me up and they just really made me believe in it again,” said Armada.
Now, her business is thriving, and she was just named the city’s Woman of the Year!
“ Community and connection here in this space is super, super important. Jay is not just about bringing people here for health. She brings people here to build the connections so that they feel that they’re part of a community,” said Yepez.
“You build a connection without even really trying. You’re all experiencing the same moments together. There’s always just so much fun happening,” said Cabral.
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