However, the latest research suggests that this doesn’t need to mean spending hours each week panting at the gym. Studies drawing on data from people wearing activity monitors on their wrists suggest that even very small amounts of light exercise, such as walking, have a noticeable health benefit. What’s more, just a few minutes of vigorous exercise a week seems to improve more than just the heart and lungs.
Previous research has found links between vigorous activity and a reduced risk of cardiovascular problems and mortality, says Emmanuel Stamatakis, a professor at Monash University in Australia and an author of the new paper. “This study goes further and covers a broader range of non-communicable diseases,” he continues, including dementia and metabolic conditions like liver disease and chronic kidney disease.
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Each disease was a bit different. Lowered risk of immune-mediated inflammatory diseases, a category that includes Crohn’s disease, was strongly linked to vigorous exercise. Type 2 diabetes risk, on the other hand, was linked to both the overall volume of time spent in all levels of exertion and the amount spent in vigorous exercise. “It's one of the conditions where you see that the volume matters,” says Stamatakis, rather than just the intensity.
How much exercise is enough?
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How can you tell if exercise counts as “vigorous?”
“If you can speak comfortably, that means that you are still in the moderate zone,” says Stamatakis. “When you enter the vigorous zone, you will get out of breath.” Vigorous exercise is often fairly uncomfortable, and most people who don’t exercise often are unlikely to be able to sustain it for more than a minute or two at a time.
Upping the amount of vigorous exercise you get might be easier than you think, and while the details of how it might affect organs as diverse as the kidneys and lungs are still a matter of active research, there is enough evidence suggesting positive effects that it’s worth getting up out of your comfort zone, a few minutes every day.
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