Activities like running and playing with a puppy can count as vigorous intensity exercise.

“But it's nice to know that it's like, okay, three minutes. Well, if we're talking about, you know, reducing my cardiovascular disease mortality, you can multiply that by eight because that's how much time I just spent doing moderate intensity physical activity. Or let's say you only do 1 minute. Again, multiply it by eight. It really it really puts things in perspective. And I think, you know, these sort of short bouts of structured exercise, snacks, or these, you know, vigorous intensity physical activities that we're doing, running with our kids or dogs or whatever, running up the stairs, all these things.”