Key points from article :
A new study published in Circulation suggests that as little as five minutes of vigorous physical activity each day can significantly reduce the risk of premature death, especially from heart disease, for up to six years. The research, led by Emmanuel Stamatakis from the University of Sydney, focused not on structured exercise like running or gym workouts, but on vigorous movements performed as part of daily living — such as brisk walking while commuting or energetic household tasks.
The team analysed health data from nearly 24,000 adults with an average age of 62 who were not regular exercisers. Participants wore wrist accelerometers for a week to track their movements. The researchers found that short bursts of vigorous activity, totalling around five minutes a day, combined with about 25 minutes of moderate activity, led to a noticeable reduction in death risk, particularly from cardiovascular causes.
Interestingly, the study found a steep decline in cardiovascular risk with up to 14 minutes of vigorous activity or 35–50 minutes of moderate activity daily, showing that even brief but intense exertion has outsized benefits. This challenges the traditional exercise guidelines recommending 150 minutes of moderate or 75 minutes of vigorous activity per week, which can feel out of reach for many people.
The authors suggest that encouraging “incidental physical activity” — everyday movements done with more intensity — may provide a more achievable way for people to protect their heart health. For those unable or unwilling to commit to structured exercise programmes, these findings highlight how small lifestyle changes, such as climbing stairs briskly or carrying heavy shopping bags, can translate into major health benefits.
