Brief episodes of physical activity, totaling less than 10 minutes, have been associated with a reduced risk of mortality, according to a comprehensive study involving over 25,000 participants. The research, recently published in The Lancet Public Health, revealed that even minimal activity, such as short walks, household chores, or gardening, conferred health benefits, including lower chances of heart attack, stroke, and premature death.
Impact of Duration and Intensity on Health Benefits
- Total physical activity needed for health benefits: Under 10 minutes
- Duration and intensity are crucial factors
- Participants with 2+ minutes of moderate or vigorous-intensity activity gained more health benefits
- Moderate intensity: Activity allowing speaking but challenging for singing
- Vigorous intensity: Activity where speaking is limited to a few words
While individuals who engaged in 5 to 10 minutes of daily physical activity reaped the greatest advantages, those who managed just 1 to 3 minutes also experienced some positive effects. Emmanuel Stamatakis, the senior author of the study and a professor at the University of Sydney specializing in physical activity, lifestyle, and population health, emphasized the significance of every minute of physical activity, even when it’s integrated into daily routines.
The study collected information from over 25,000 adults aged 42 to 78 in the United Kingdom who used fitness trackers resembling Apple Watches or Fitbits for a duration of two years. Researchers also tracked participants’ health records for nearly eight years to uncover connections between their physical activity levels and health outcomes.
Most notably, individuals in the study did not engage in structured exercise or sports, with nearly all physical activity occurring in brief periods of less than 10 minutes. Brief bouts of physical activity were significantly linked to a 52% lower likelihood of premature death, along with a 41% reduction in the risk of heart attack and stroke when contrasted with a completely sedentary lifestyle.
Although the total amount of physical activity necessary for health benefits amounted to less than 10 minutes, both the duration and intensity of the activity mattered. Participants who engaged in at least 2 minutes of moderate or vigorous-intensity activity saw greater health advantages than those who only moved for 30 seconds at a low intensity. Stamatakis explained that moderate intensity meant an activity during which speaking was possible but singing was challenging, while vigorous intensity meant that a person could only utter a few words.
Most individuals fell within the low to moderate physical activity range, but there was a specific threshold for the beneficial effects of vigorous intensity—around 10 seconds per minute.
