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Is it better to exercise more intensely or for longer? The former may reduce the risk of multiple diseases, according to recent research.
In the study, published in the European Heart Journal in late March, researchers found that people who did just a few minutes of vigorous exercise each day were less likely to develop eight major diseases, including arthritis, heart disease, dementia, atrial fibrillation, type 2 diabetes, respiratory disease, liver disease, and kidney disease.
For the study, researchers analyzed data from more than 96,000 people, comparing their overall activity level, amount of strenuous activity, and disease risk.
The results showed that people who were the most physically active had a 63% lower risk of developing dementia, a 60% lower risk of type 2 diabetes, and a 46% lower risk of all-cause mortality than those who did not exercise at all.
The authors added that just a few minutes of this type of effort per day, 15 to 20 minutes per week, can lead to meaningful health benefits.
The authors say that short, intense activities include running to the bus, climbing the stairs quickly, walking briskly between errands, and playing actively with children.
One of the researchers, Mingxue Shen, a professor at Xiangya School of Public Health at Central South University in China, said in a news release that strenuous activity appears to trigger certain reactions in the body that lower-intensity activity cannot reproduce.
“During intense physical activity that leaves you feeling short of breath, your body responds strongly: your heart beats more efficiently, your blood vessels become more flexible, and your body’s ability to use oxygen increases.”
Vigorous activity also appears to reduce inflammation, Shen added.
“This may help explain why we saw strong associations with inflammatory diseases such as psoriasis and arthritis. It may also stimulate chemicals in the brain that help keep brain cells healthy, which may help explain the lower risk of dementia,” the researchers added.
There are some limitations to this type of exercise as it may not be safe for everyone, including the elderly.
“For them, increased physical activity is still beneficial, and activity should be tailored to the individual,” Shen says.
