Source: Exercise New Zealand
Exercise New Zealand says new international research is a game-changer that could reshape global exercise advice, revealing that intense exercise delivers up to nine times the health benefits of moderate activity, and in some cases up to 156 times better than low intensity.
“This new research shows that intense exercise isn’t just twice as good, it’s at least four times better overall, and up to nine times better for heart health. That’s a game-changer”
“If you’re short on time, this means just 30 minutes of intense exercise spread across the week can deliver the same health protection as two and a half hours of moderate activity”
“If the new evidence holds, it suggests the ratio should be revised dramatically,”
“Instead of a 2-to-1 benefit, the data points to something closer to 4-to-1, maybe even higher. That could mean as little as 30 minutes of vigorous exercise per week delivers the same benefits as the recommended 2½ hours of moderate activity. That’s a huge shift in what we understand about exercise efficiency.”
“Clearly we need to reconsider how we talk about the benefits of intensity in our guidelines,”
“If you’re short on time, this means just 30 minutes of intense exercise spread across the week can deliver the same health protection as two and a half hours of moderate activity.. It’s proof you can work out smarter, not longer.”
“This means the global guidelines should be reviewed.”
A major meta-analysis, combining data from multiple long-term studies involving over a hundred thousand individuals, found that vigorous exercise reduces the risk of dying from any cause (all-cause mortality) by a factor of at least four compared to low to moderate activity. Even more striking, for heart disease, the effect jumps to up to nine times greater.
ExerciseNZ CEO Richard Beddie states that “this new research shows that intense exercise isn’t just twice as good, it’s at least four times better overall, and up to nine times better for heart health. That’s a game-changer.”
The current WHO guidelines are built on the assumption that vigorous activity provides double the benefit of moderate activity, that is, you can swap 150 minutes of brisk walking or cycling for 75 minutes of running or high-intensity work. These numbers were based on research that primarily was self-reporting of activity levels, so the new research that uses data from wearables is much more accurate and therefore more likely to be more accurate.
“If the new evidence holds, it suggests the activity ratio should be revised dramatically,” says Beddie. “Instead of a 2-to-1 benefit, the data points to something closer to 4-to-1, maybe even higher. That could mean as little as 30 minutes of vigorous exercise per week delivers the same benefits as the recommended 2½ hours of moderate activity. That’s a huge shift in what we understand about exercise efficiency.”
Perhaps most striking, when comparing high intensity to low intensity activities, for all-cause mortality, high intensity was 53 times more effective. For cardiovascular disease (CVD) it was 73 times, and 156 times for cancer. This would indicate that one minute of intensive activity provides the same protective effects as almost one hour (53 minutes), and even more so for CVD and cancer. “Clearly we need to reconsider how we talk about the benefits of intensity in our physical activity guidelines,” says Beddie.
For time-poor New Zealanders, the findings are especially powerful.
“If you’re short on time, this means just 30 minutes of intense exercise spread across the week can deliver the same health protection as two and a half hours of moderate activity.. It’s proof you can work out smarter, not longer.” says Beddie.
ExerciseNZ stresses that any exercise is better than none. Even light activity improves health, mood and longevity. The key takeaway is that moving your body in any way is beneficial. However, if you choose to go harder, you can hit your weekly targets quicker, leaving more time for the other things you love.
Exercise New Zealand Calls it a “Game-Changer”
ExerciseNZ considers these findings to be a game-changing moment for the exercise industry, with Beddie confidently suggesting that “this means the global guidelines should be reviewed.”
The implications from this research are clear and urgent:
Time to review global guidelines: The WHO recommendations are based on outdated ratios, and this new evidence should trigger a rethink worldwide.
Update how we talk about exercise: Trainers, gyms and health providers should highlight the value of intensity, safely and accessibly.
Empower people with choice: Whether it’s a brisk walk, a sprint, or a short, sharp HIIT session every move counts, and now we know just how powerful those harder efforts can be.
