A groundbreaking study reveals that just one minute of vigorous exercise a day could significantly extend your life.

Story Overview

• New research highlights the benefits of brief, vigorous exercise.
• Study tracked over 25,000 non-exercisers for seven years.
• Findings suggest significant reductions in mortality risk.
• Potential implications for public health guidelines.

Vigorous Exercise and Longevity: Key Findings

Recent research from the University of Sydney has unveiled that even one minute of vigorous physical activity each day, performed in short bursts during daily tasks, can substantially reduce all-cause, cancer-related, and cardiovascular mortality. Published in Nature Medicine, the study followed over 25,000 adults who did not engage in structured exercise, highlighting the potential longevity benefits of incorporating such minimal yet intense physical activities into daily routines.

This research challenges the traditional public health guidelines that recommend at least 150 minutes of moderate or 75 minutes of vigorous exercise weekly. With many adults failing to meet these standards, the study suggests that shorter, more accessible activity patterns could offer a viable alternative. The use of wrist-worn activity monitors provided precise data, enabling an objective assessment of the impact of these brief exercise bursts.

Just 1 minute of vigorous exercise a day could add years to your life

People who do several very short bouts of strenuous activity each day are much less likely to die in the next few years than those who do no exercise at allhttps://t.co/cWmteqVX5phttps://t.co/1cBylRczY5 pic.twitter.com/FUzFMpmV8u

— David Ullrich (@DavidUllrich202) September 1, 2025

Implications for Public Health

With sedentary lifestyles prevalent in high-income countries, barriers such as time, motivation, and access to facilities often prevent individuals from engaging in structured exercise. This study’s focus on non-exercisers highlights the potential for a significant public health impact. By demonstrating that minimal, vigorous activities can reduce mortality risk, the findings support the notion that any movement is better than none, offering new hope for improving community health outcomes.

The implications of these findings are far-reaching. In the short term, increased public awareness could lead to behavior changes among non-exercisers. Long-term, there could be revisions to physical activity guidelines to include such vigorous intermittent lifestyle physical activity (VILPA), potentially reducing healthcare costs and improving health equity as VILPA is accessible to most people.

Watch:

Expert Perspectives and Future Research

Professor Emmanuel Stamatakis, the lead author of the study, notes that brief bursts of activity totaling just a few minutes a day could significantly benefit health. This aligns with previous research highlighting the benefits of high-intensity interval training (HIIT) and supports the broader understanding that more activity, even in small amounts, is beneficial.

However, some experts caution that while VILPA is beneficial, it should complement—not replace—structured exercise for optimal health. Ongoing research is needed to explore the mechanisms and long-term adherence to these activity patterns. As discussions continue about updating physical activity guidelines, the fitness industry may adapt to promote micro-activity strategies, and the demand for wearable technology could increase as individuals seek to monitor their incidental activity.

Sources:

Can 60 Seconds of Exercise Increase Your Longevity?
One Minute Physical Activity for a Longer Life
One-Minute Bursts of Activity During Daily Tasks Could Prolong Your Life
Extra Exercise May Lead to a Longer Life
Exercising More Than Recommended Could Lengthen Life, Study Suggests