One Minute of Exercise May Boost Longevity

The idea of a "serious" fitness routine—think 45-minute HIIT sessions or long weekend runs—can feel daunting and inaccessible for many.

But new research offers a reassuring alternative for those who are short on time or dislike the gym: just one minute of vigorous activity each day could help extend your lifespan.

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The Study's Findings

A team led by Professor Emmanuel Stamatakis at the University of Sydney examined data from nearly 3,300 Americans with an average age of 51 who reported doing no formal exercise.

Participants wore activity monitors for one week to track "incidental activity"—movements integrated into daily life, such as walking up a steep hill, carrying heavy bags, or playing with children.

The study, published in medRxiv, found that just 1.1 minutes of strenuous movement daily lowered the risk of dying from any cause over the next six years by 38%.

Remarkably, this minute did not need to be continuous and could be broken down into short bursts, such as six 10-second intervals.

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Limitations and Context

It is important to note that the study has not yet been peer-reviewed by other experts in the field. Researchers also pointed out that wrist trackers may not always accurately record the intensity of certain movements, like walking uphill.

Professor Stamatakis acknowledged the study isn't perfect. "Logically, it does make sense that [small doses of vigorous exercise] could have health benefits," he said.

"But with this type of study, you can never prove causation."

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His team now aims to find ways to help people increase their incidental activity without needing a gym.

"We will hopefully one day be able to intervene to assist people to increase their incidental activity," he added.

Despite the potential benefits of short bursts of activity, official health guidelines remain more demanding.

The NHS still recommends that adults aged 19 to 64 complete at least 150 minutes of moderate-intensity exercise, like brisk walking, or vigorous activity, such as running or strength training, each week.

Regular exercise is linked to a lower risk of type 2 diabetes, certain cancers, and osteoarthritis, among other conditions.

Source: womenshealthmag

The opinions shared in the GymNation blog articles are solely those of the respective authors and may not represent the perspectives of GymNation or any member of the GymNation team.