What are the key findings of Professor Emmanuel Stamatakis' study?

The study found that vigorous-intensity exercise is significantly more effective than moderate-intensity activity at reducing the risk of cardiovascular disease, type 2 diabetes, and cancer. Specifically, vigorous workouts are 6 times more effective for heart health, 9 times more effective for diabetes, and also more beneficial for all-cause mortality and cancer prevention.

How much vigorous activity is needed to match the health benefits of moderate exercise?

The study determined that for every 1 minute of vigorous activity, you would need 6 minutes of moderate exercise like brisk walking to achieve the same impact on heart health. For diabetes, the ratio is even more dramatic at 9 minutes of moderate activity to 1 minute of vigorous.

How can people incorporate more vigorous activity into their daily routines?

Professor Stamatakis suggests that even short bursts of 4-5 minutes of vigorous exercise per day, such as climbing stairs or carrying heavy items, can significantly lower chronic disease risk over time. He emphasizes that making these intense but time-efficient activities a daily habit is key to achieving long-term health benefits.

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Vigorous Workouts Deliver More in Less Time, Study Finds

16 Nov

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Summary

Vigorous-intensity activity 6 times more effective at lowering cardiovascular disease risk than moderate activity
Vigorous activity 9 times more effective at reducing diabetes risk
Just 4-5 minutes of daily vigorous bursts can significantly lower chronic disease risk

Vigorous Workouts Deliver More in Less Time, Study Finds

According to a study published in November 2025, vigorous-intensity exercise can provide significantly greater health benefits than moderate-intensity activities like brisk walking. The research, led by Professor Emmanuel Stamatakis from the University of Sydney, found that vigorous workouts are up to 9 times more effective at reducing the risk of chronic conditions such as cardiovascular disease, type 2 diabetes, and cancer.

The study analyzed data from 73,485 UK participants and determined that for every minute of vigorous activity, just 6 minutes of moderate exercise is needed to achieve the same impact on heart health. For diabetes, the ratio is even more dramatic, with vigorous activity being 9 times more effective. The researchers also found vigorous exercise to be more beneficial for all-cause mortality and cancer prevention, though the exact ratios were slightly lower.

Professor Stamatakis emphasizes that incorporating even short bursts of vigorous activity, such as 4-5 minutes per day, can have a substantial long-term impact on reducing chronic disease risk. He suggests that those leading a sedentary lifestyle stand to benefit the most from introducing these intense, yet time-efficient, workout routines into their daily routines.

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