How to lower your risk of eight major diseases
01/04/2026
Just a few minutes of vigorous physical activity each day may significantly lower the chances of developing several major diseases, including arthritis, heart disease, and dementia, according to research published on 30 March in the European Heart Journal.
To explore this connection, researchers analysed data from nearly 96,000 people. They compared overall physical activity levels with how much of that activity was vigorous, then tracked participants' risk of developing eight major diseases over time.
Even brief moments of higher intensity effort, such as running to catch a bus, were associated with lower risks of both disease and death. The protective effects were especially strong for inflammatory conditions like arthritis, serious cardiovascular problems such as heart attack and stroke, and dementia.
Large Study Tracks Activity and Health Outcomes
The study was led by an international team that included Professor Minxue Shen from the Xiangya School of Public Health at Central South University in Hunan, China.
He said: "We know that physical activity reduces the risk of chronic disease and premature death, and there is growing evidence that vigorous activity provides greater health benefits per minute than moderate activity. But questions remain about the importance of intense activity versus total physical activity. For example, if two people do the same total amount of activity, does the person who exercises more vigorously gain greater health benefits? And if someone has limited time, should they focus on exercising harder rather than longer?"
Participants, all part of the UK Biobank study, wore wrist-based accelerometers for one week. These devices captured detailed movement patterns, including short bursts of vigorous activity that people might not remember or report. Researchers used this data to calculate both total activity and then share that it was intense enough to cause breathlessness.
The team then compared these measurements with participants' likelihood of dying or developing eight serious conditions over the next seven years (major cardiovascular disease, irregular heartbeat, type 2 diabetes, immune-mediated inflammatory diseases, liver disease, chronic respiratory diseases, chronic kidney disease and dementia).
Higher Intensity Activity Shows Stronger Benefits
The results showed that people who devoted a larger portion of their activity to vigorous movement had much lower risks across all conditions studied. Compared with those who did no vigorous activity, individuals with the highest levels saw a 63% lower risk of dementia, a 60% lower risk of type 2 diabetes, and a 46% lower risk of death. These benefits were observed even when the total time spent on vigorous activity was relatively small.
The researchers also found that intensity played a larger role for certain diseases. For inflammatory conditions such as arthritis and psoriasis, intensity appeared to be the key factor in lowering risk. In contrast, for diseases like diabetes and chronic liver disease, both how long people were active and how hard they exercised were important.
Why Vigorous Activity Has Unique Effects
Professor Shen said: "Vigorous physical activity appears to trigger specific responses in the body that lower-intensity activity cannot fully replicate. During vigorous physical activity -- the kind that makes you feel out of breath -- your body responds in powerful ways. Your heart pumps more efficiently, your blood vessels become more flexible, and your body improves its ability to use oxygen.
"Vigorous activity also appears to reduce inflammation. This may help explain why we saw strong associations with inflammatory conditions such as psoriasis and arthritis. It may also stimulate chemicals in the brain that help keep brain cells healthy, which could help explain the lower risk of dementia."
Small Changes in Daily Life Can Make a Difference
"Our findings suggest that making some of your physical activity vigorous can provide substantial health benefits. This doesn't require going to the gym. Adding short bursts of activity that make you slightly breathless into daily life, like taking the stairs quickly, walking fast between errands or playing actively with children, can make a real difference. Even 15 to 20 minutes per week of this kind of effort -- just a few minutes a day -- was linked to meaningful health benefits.
"Current guidelines generally focus on the amount of time spent being active per week. Our findings suggest that the composition of that activity matters, and matters differently depending on which diseases you're trying to prevent. This could open the door to more personalized physical activity recommendations based on an individual's specific health risks.
"Vigorous activity may not be safe for everyone, especially older adults or people with certain medical conditions. For them, any increase in movement is still beneficial, and activity should be tailored to the individual."
