Paul Saladino· MD
The research identified that 1 minute of vigorous activity is roughly equivalent to 4–9 minutes of moderate activity, and 53–94 minutes of light activity, for disease risk reduction.
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The evidence is convergent. Multiple independent sources reach the same conclusion, the underlying mechanism is well-characterized, and even the field's most cautious voices treat it as worth doing.
The research identified that 1 minute of vigorous activity is roughly equivalent to 4–9 minutes of moderate activity, and 53–94 minutes of light activity, for disease risk reduction.
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156 minutes for cancer risk reduction.
and additionally getting up to 300 minutes can be more and generally the guidelin is just sort of double weight vigorous minute so when we say it can be 150 minutes of moderate or 75 minutes of vigor she kind of get double credit for the vigorous intensity exercise or any combination of the two it doesn't have to be all moderate or all vigorous you can mix it up as well but that's roughly uh um the extra benefit of the vigorous is this kind of double weighting that you're probably getting about twice the benefit as you might get with moderate intensity exercise
so that means the more exercise you do the greater the risk reduction so even though we can kind of look at different cut points and say Here's kind of uh amount of exercise that will give you a benefit we know that more is better and there's various ways of getting that more one of it as you've pointed out is increasing the intensity but also increasing the frequency or increasing the duration
for every one minute of vigorous intensity physical activity, you had to spend about 3.4 or 3.5 minutes um doing moderate intensity physical activity to get the same reduction in cancer mortality.
remember one minute of vigorous physical activity was equivalent to almost eight times, right? So 8 minutes of moderate intensity physical activity.
1 minute of vigorous activity was equal to 156 minutes. So nearly 2 and a half hours of light intensity um activity.