Exercise is often described as one of the best medicines available, yet many people believe they simply do not have enough time.
Researchers now say this common belief may stop people from gaining important health benefits. Their review of decades of research suggests that even brief periods of vigorous activity can make a real difference.
Scientists from NTNU and CERG examined evidence collected over many years, including large health studies involving tens of thousands of participants. Their conclusions support the idea of ‘micro workouts’, which are short sessions performed at a high intensity rather than long periods of moderate exercise.
Cardiovascular fitness refers to how well the heart and lungs supply oxygen to the body during physical activity. Higher fitness levels are consistently linked with lower risks of heart disease, type 2 diabetes, stroke and early death. Researchers believe improving fitness should be one of the main goals of exercise.
The researchers estimate that around 30 minutes of vigorous exercise each week may be enough to improve health for many adults. This could be achieved through several short sessions lasting only a few minutes each. The important factor is working hard enough to raise the heart rate and leave you breathing heavily.
Short interval training is one practical option. For example, people can perform repeated bursts of fast walking, cycling or climbing stairs followed by brief recovery periods. As fitness improves, the intensity can gradually be increased while keeping workouts relatively short.
The researchers also found that the benefits of exercise fade quickly if activity stops. Fitness and muscle strength gradually decline when they are not maintained, especially in older adults. This means regular exercise is generally more beneficial than trying to compensate with occasional long workouts.
In addition to protecting the heart, physical activity may also benefit the brain. Previous studies from the same research group suggest that exercise encourages the growth of new brain cells and supports cognitive health. These findings add to growing evidence that the brain and heart are closely connected.
A new system called the Activity Quotient measures exercise based on heart-rate intensity rather than simply counting steps. According to the researchers, this provides a better picture of whether exercise is challenging enough to improve fitness and reduce disease risk.
The researchers hope future exercise recommendations will place greater emphasis on intensity while still recognising the value of regular movement. Their message is that even busy people can improve their health if they include short bursts of challenging activity throughout the week.
This research is encouraging because it offers a practical alternative for people who struggle to find time for exercise. Most of the evidence comes from observational studies and previous research, so it cannot prove that brief exercise alone causes every health benefit.
Nevertheless, the findings are consistent with a growing body of scientific evidence showing that vigorous physical activity, even in small amounts, can be an effective way to improve long-term health.
If you care about inflammation, please read studies about the big cause of inflammation in common bowel disease, and vitamin B may help fight COVID-19 and reduce inflammation.
For more health information, please see recent studies about new way to halt excessive inflammation, and results showing foods that could cause inflammation.
Source: Norwegian University of Science and Technology (NTNU).
