How Long Should You Exercise To Lengthen Your Life?

Imagine if the secret to a longer, healthier life wasn’t hours of grueling workouts, but just a few minutes of effort scattered throughout your day. Sound too good to be true? Groundbreaking research suggests otherwise. Scientists have uncovered a surprising link between short bursts of vigorous activity and a significantly reduced risk of death. Two minutes a day could make all the difference—but there’s a catch. 

Key Takeaways

• Exercise Doesn’t Have to Be Lengthy: New research suggests that as little as 15 minutes of vigorous activity per week can significantly reduce the risk of premature death.

• Intensity Matters More Than Duration: Increasing the intensity of daily movements—like turning a stroll into a brisk walk—can dramatically improve cardiovascular health.

• Even less than 10 minutes of vigorous movement per week can cut mortality risk in half, making fitness more accessible for those with busy schedules.

Tiny Bursts of Activity Can Extend Your Life

People who positively enjoy exercise are fortunate; many do it grudgingly. If you’re in the latter category the latest research should thrill you. It shows exercise needn’t take up more than two minutes of your day.

It’s true! Even this tiny amount of time will cut your risk of death significantly. There’s only one caveat… The U.S. Department of Health and Human Services publishes Physical Activity Guidelines for Americans to promote good health. The current guidelines recommend 150 to 300 minutes of moderate-to-vigorous physical activity 75 to 150 minutes of vigorous physical activity, or a combination of both per week. Many people will get out of breath just from reading that. But there’s good news. New guidelines were added recently that emphasize the value of short bursts – less than five minutes - of intermittent physical activity. This should be music to the ears of those who regard exercise as a chore. They know they must do some to remain in good health, but only want to do the smallest amount necessary.

Death Risk Halved in Minutes

In a new study published in the European Heart Journal (EHJ) researchers at the University of Sydney, Australia, tried to find out how much vigorous activity is enough to prevent premature death. For their study, they gathered data from the UK Biobank resource. They included 71,893 British men and women aged 40 to 69 who were heart-healthy and cancer-free when the study began. Each wore an accelerometer on their wrist 24 hours a day for seven consecutive days to measure physical activity. After a seven-year follow-up, and taking multiple factors into account that could influence the result, the key finding was that 15 minutes a week of vigorous activity led to lower death from any cause by 16 to 18 percent. Increasing activity by just another five minutes to 20 minutes a week reduced mortality from cardiovascular disease by 40 percent.

Even Small Amounts Were Relevant

For example, participants with no vigorous activity had a four percent risk of dying within five years. The risk was halved to two percent with less than ten minutes of weekly vigorous activity. This fell to one percent with 60 minutes or more. The take-home message, the researchers wrote, is that “Premature mortality and major chronic diseases may be lowered through relatively modest amounts of vigorous physical activity.” First author Dr. Matthew N. Ahmadi explained, saying, “The results indicate that accumulating vigorous activity in short bouts across the week can help us live longer. Given that lack of time is the most commonly reported barrier to regular physical activity, accruing small amounts sporadically during the day may be a particularly attractive option for busy people.” A second study published in the same issue of the EHJ looked at vigorous activity and its effect on cardiovascular disease.

A Brisk Walk Keeps the Heart Healthy

The research group from England included 88,412 UK Biobank participants with an average age of 62 who were free of cardiovascular disease when the study began. After seven years, higher amounts and greater intensity of exercise lowered the rate of heart disease. Increasing the intensity led to greater reductions in heart disease for the same volume of exercise. For example, the rate of cardiovascular disease was 14 percent lower when moderate-to-vigorous activity accounted for 20 percent rather than 10 percent of activity, the equivalent of converting a 14-minute stroll into a brisk seven-minute walk. First author Paddy Dempsey said: “Our study shows that it’s not just the amount of activity, but also the intensity that is important for cardiovascular health. “Our results suggest that increasing the total volume of physical activity is not the only way to reduce the likelihood of developing cardiovascular disease. Raising the intensity was also particularly important while increasing both was optimal. “This indicates that boosting the intensity of activities you already do is good for heart health. For example, picking up the pace on your daily walk to the bus stop or completing household chores more quickly.”

My Takeaway

The research underscores the importance of exercise to your health. And this study is further proof that physical activity of any kind is a step in the right direction toward increasing your longevity. And that includes stretching, which studies now show is important to your ability to live a longer, healthier life. If you can be mindful to increase your pace and intensity when you’re walking, biking, or doing just about anything, you’ll give yourself the best shot at a healthier, stronger heart and living a longer life.

Summary

A new study published in the European Heart Journal challenges the traditional belief that long workouts are necessary for good health. Researchers found that engaging in just 15 minutes of vigorous activity per week can reduce the risk of death by 16-18%, while as little as 10 minutes per week can cut mortality risk in half. The findings highlight that exercise intensity matters just as much—if not more—than duration. Even short bursts of movement, like brisk walking or speeding up household chores, can significantly improve heart health and longevity. For those who struggle to find time for exercise, this research offers a promising and practical solution to staying healthy with minimal effort.

Frequently Asked Questions

How little exercise is enough to make a difference?

Even as little as 10 minutes of vigorous exercise per week can significantly reduce mortality risk, according to recent research.

What counts as vigorous activity?

Activities that elevate your heart rate, such as brisk walking, jogging, cycling, or even fast-paced household chores, can qualify as vigorous exercise.

Can I break up my exercise throughout the day?

Yes! The study supports the idea that short, sporadic bursts of activity—less than five minutes at a time—can still provide health benefits.

Do I need to go to the gym for this to work?

No, gym workouts aren’t required. Everyday activities like walking faster, climbing stairs, or carrying groceries can be enough to improve health.

How does exercise intensity impact heart health?

Research shows that increasing exercise intensity, rather than just duration, can lead to greater reductions in cardiovascular disease and overall mortality risk.