Non-Profit Trusted Source of Non-Commercial Health Information
The Original Voice of the American Academy of Anti-Aging, Preventative, and Regenerative Medicine
logo logo
Exercise Behavior Cancer Cardio-Vascular

Can You Add 2 Minute Bursts To Your Day To Cut Your Risk Of Death In Half?

1 year, 7 months ago

8329  0
Posted on Nov 09, 2022, 3 a.m.

Article courtesy of Dr. Joel Kahn, MD, who is a Clinical Professor of Medicine at Wayne State University School of Medicine, one of the world's top cardiologists, a best-selling author, lecturer, and a leading expert in plant-based nutrition and holistic care.

Vigorous physical activity (VPA) is a time-efficient way to achieve recommended physical activity levels. There is a very limited understanding of the minimal and optimal amounts of vigorous physical activity in relation to mortality and disease incidence.

What might happen if you added as little as 2 minutes a day of burst (VPA) exercise (running, swimming, fast walking, hiking, rowing, calisthenics) to your day? Could it possibly reduce your risk of death and disease? 

Methods and results

A prospective study in 71 893 adults [median age 62 years, 56% female] from the UK Biobank cohort with data from a wearable that measured activity and VPA (wrist-worn accelerometry) was studied

VPA volume (min/week) and frequency of short VPA bouts (≤2 min) were measured as indicators of bursts of activity at higher heart rates. The associations of VPA volume and frequency with mortality [all-cause, cardiovascular disease (CVD) and cancer], and CVD and cancer incidence were examined during a mean follow-up of 6 years.

The 5-year absolute mortality risk was 4.2% for no VPA during a week, fell by half to 2.1% for >0 to <10 min of VPA, 1.8% or 10 to <30 min of VPA, 1.5% for 30 to <60 min of VPA, and 1.1% for ≥60 min of VPA each week.

The ‘optimal dose’ was 54 minutes/week of VPA or Burst Activity.

The association of VPA was also true for CVD mortality, all causes of mortality,  and cancer mortality.


VPA of 15–20 min/week was associated with a 16–40% lower mortality, with further decreases up to 50–57 min/week of burst activities, averaging just 8 minutes a day of harder work than usual.

These findings suggest reduced health risks may be attainable through relatively modest amounts of VPA accrued in short bouts across the week. Adding in a burst of exercise of any kind to get your heart rate up and your circulation moving at a higher rate, even for short durations, has enormous benefits. 

About the author: At his core, Dr. Joel Kahn believes that plant-based nutrition is the most powerful source of preventative medicine on the planet. Having practiced traditional cardiology since 1983, it was only after his own commitment to a plant-based vegan diet that he truly began to delve into the realm of non-traditional diagnostic tools, prevention tactics, and nutrition-based recovery protocols. 

As with anything you read on the internet, this article should not be construed as medical advice; please talk to your doctor or primary care provider before changing your wellness routine. This article is not intended to provide a medical diagnosis, recommendation, treatment, or endorsement.

Content may be edited for style and length.

References/Sources/Materials provided by:

WorldHealth Videos