How Much Vigorous Exercise Do You Really Need for a Longer Life?
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We all know that staying active is good for health, but how intense should that activity be? A new large study brings some clarity. It shows that not only is vigorous physical activity (VPA) effective at reducing the risk of early death, but there is also an ideal amount and balance that gives you the most benefits.
What Is Vigorous Physical Activity?
Vigorous physical activity refers to exercises that make you sweat, breathe harder, and get your heart pumping fast. Examples include running, swimming laps, cycling uphill, fast dancing, or playing football. This is more intense than a brisk walk or casual gardening.
The Sweet Spot: 180 Minutes Per Week
According to the study, doing just 180 minutes of VPA every week can lead to big health benefits:
- 22% lower risk of dying from any cause
- 23% lower risk of death from heart diseases
- 14% lower risk of death from cancer
That’s only about 26 minutes per day. Even small amounts help, but 180 minutes is where the biggest benefits were seen. Doing more than this still helps, but the extra benefit becomes smaller.
Too Much of a Good Thing?
Interestingly, the study found that doing more than 450 minutes of VPA per week may not offer much added benefit. In fact, it might reduce the effectiveness slightly, especially for heart health. So more isn’t always better. Stick to the range of 180 to 300 minutes for best results.
VPA Works Best as Part of a Mix
Most people don’t only do vigorous workouts. They also walk, do light chores, or go cycling at a moderate pace. The total of all these activities is called MVPA (moderate to vigorous physical activity). The study looked at what happens when you balance your time between moderate and vigorous activity.
It turns out, the ideal mix is when vigorous activity makes up 30% to 60% of your total MVPA. For example, if you do 300 minutes of combined moderate and vigorous activity each week, aim for 90 to 180 minutes of that to be vigorous.
This balance led to the biggest drop in risk for both early death and heart-related death.
Why This Matters
Most health guidelines say you can do either 150–300 minutes of moderate or 75–150 minutes of vigorous activity per week—or a mix of both. This study confirms that mixing is great, but including a good portion of VPA in your weekly routine can be especially powerful for long-term health.
Practical Tips to Get Started
- Add short bursts of running or fast cycling into your usual walks or bike rides
- Join a group class like spinning, HIIT, or cardio dance a few times a week
- Use a fitness tracker to keep an eye on how much time you spend in higher heart rate zones
- Play sports like football, tennis, or basketball regularly
You don’t have to be an athlete. Even just a few minutes a day of vigorous effort—like climbing stairs quickly or doing jumping jacks—can help if done consistently.
Final Thoughts
The takeaway is simple: Include vigorous physical activity in your weekly routine, aim for at least 180 minutes, and try to make it about one-third to one-half of your total exercise. Doing this can greatly reduce your risk of dying from heart disease, cancer, or any cause.
You don’t have to go all in. Start small and build up. Your heart—and your future self—will thank you.