A new study published in the European Heart Journal suggests that just a few minutes of vigorous physical activity each day may significantly lower the risk of several serious diseases. The research indicates that short bursts of intense movement can help protect people from conditions such as arthritis, heart disease, and dementia.
The study examined the activity patterns of about 96,000 participants. Researchers compared the participants’ total physical activity with the amount of vigorous movement they performed and then analyzed how these factors related to the development of eight major health conditions over time.
The results showed that even brief periods of high-intensity activity—such as quickly running for a bus—were linked to lower risks of disease and death. These benefits were particularly strong for inflammatory diseases like arthritis, major cardiovascular problems such as heart attacks and strokes, and neurological conditions including dementia.
The research team included scientists from several institutions, among them Xiangya School of Public Health at Central South University in China. According to Professor Minxue Shen, while it is already well known that physical activity reduces the likelihood of chronic diseases, vigorous exercise appears to deliver greater health benefits in a shorter amount of time compared with moderate activity.
Participants in the study were part of the UK Biobank project. Each volunteer wore a wrist device called an accelerometer for one week so researchers could accurately track their movements, including short bursts of intense activity that people might normally overlook. The team then monitored the participants’ health for seven years, focusing on conditions such as cardiovascular disease, irregular heartbeat, type 2 diabetes, inflammatory diseases, liver disease, chronic respiratory illness, kidney disease, and dementia.
The findings revealed that individuals who performed a larger share of their physical activity at vigorous intensity had much lower risks of developing these diseases. For instance, compared with people who did no vigorous activity, those with the highest levels had a 63% lower risk of dementia, a 60% lower risk of type 2 diabetes, and a 46% lower risk of death.
Researchers believe vigorous exercise triggers powerful responses in the body. It improves heart efficiency, increases blood vessel flexibility, enhances oxygen use, and may reduce inflammation. It may also stimulate brain chemicals that support brain health.
Professor Shen noted that people do not necessarily need to spend long hours exercising. Simple daily actions—such as climbing stairs quickly, walking briskly, or playing actively with children—can provide meaningful health benefits. Even 15–20 minutes of vigorous activity per week, spread across several short sessions, may contribute to better long-term health.
However, the researchers also emphasized that vigorous exercise may not be suitable for everyone, particularly older adults or individuals with certain medical conditions. In such cases, increasing physical movement in any form can still be beneficial, provided the activity is appropriate for the individual.
