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2023 study that found 20-minute bouts of moderate to vigorous activity improved memory more effectively than longer periods of exercise
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Exercising for just a few minutes each day could dramatically reduce the risk of cancer, according to new research. Just four minutes of vigorous exercise daily—such as running, cycling, or swimming—has been linked to a 20 percent lower risk of cancer. Moreover, engaging in just 10 minutes of similar exercise has been shown to halve the risk of dying from heart disease, based on a study published last year.
Dr. Layne Norton, a nutritional scientist and professional bodybuilder, emphasized that even a "disgustingly small" amount of moderate to intense exercise can be crucial in preventing an early death. Speaking on the "Your body is so made to move against stuff that if you don't do that, you're drastically accelerating your aging and cognitive decline."
Vigorous exercise, which significantly raises your heart rate, forces the heart to work harder to deliver oxygen to your muscles, helping them function and grow. The Mayo Clinic defines the optimal heart rate for such exercise as 70 to 85 percent of your maximum heart rate. To calculate this, multiply your age by 0.7 and subtract the result from 208. For example, a 30-year-old would have a maximum heart rate of 187 beats per minute, meaning their heart rate during intense exercise should be between 131 and 159 beats per minute.
A general rule of thumb is that if you're struggling to breathe or keep up a conversation, you're likely engaging in vigorous exercise. Dr. Norton referenced research published last year in JAMA Oncology, which analyzed data from more than 22,000 adults who did not regularly exercise. The average participant age was 62, with about 55 percent being women. The study found that just four minutes of vigorous exercise per day reduced cancer risk by 20 percent, and that figure jumped to 30 percent with 10 minutes of exercise. Furthermore, three short bouts of exercise per day led to a 40 percent reduced risk of cancer and cancer-related death, along with a 50 percent reduction in heart disease death.
People should treat exercise like "brushing your teeth" to make it a habit
While the researchers did not fully explain how exercise decreases cancer risk, experts believe it does so by reducing harmful inflammation and improving immune function, which helps prevent cancer cells from developing.
Dr. Norton also noted that short periods of exercise have been shown to improve mental and cognitive health. He cited a study published last year in Psychiatry Research, which involved men with major depressive disorder who participated in two 25-minute resistance training workouts per week for eight weeks. The study found that these exercise sessions "significantly improved symptoms of major depressive disorder (MDD) and generalized anxiety disorder (GAD)."
The effectiveness of the treatment was measured using effect size, with exercise scoring a 1.7—an impressive result compared to SSRIs, which typically fall between 0.3 and 0.8. "What I'm not saying is we should get rid of SSRIs and have everybody exercise," Dr. Norton clarified. "But if we're looking at how powerful that lever is, that's amazing."
Additionally, Dr. Norton mentioned a small 2023 study that found 20-minute bouts of moderate to vigorous activity improved memory more effectively than longer periods of exercise.
"Even if you just walk vigorously for 30 minutes a day, you're killing it," he said.
Dr. Norton suggested that people should treat exercise like "brushing your teeth" to make it a habit. "Do you feel motivated to brush your teeth? No, you do it because you know if you don't brush your teeth, they're going to go to crap," he explained. "The same thing happens with your body if you don't exercise."
From Health Agencies
