Doing exercise is hard for us, you have surely felt it too. The laziness of getting dressed, getting ready, going to the gym, the weights, the treadmill… Ugh, many even decide to replace it with a fast walk, but is it enough?

Now experts from the University of Sydney say that there is an exercise that is six times more effective than any walk, and it is intense exercise. Just one minute of intense exercise equals six of moderate exercise.

In this study, Emmanuel Stamatakis analyzed data from more than 73,000 adults in the United Kingdom and the conclusion he reached is that if you do not have time (or desire) for long sessions of exercise, short but intense efforts can be good for you. And the best part is that you do not need to start doing Olympic-athlete intervals, relax, the normal activities of the day (climbing stairs, walking uphill, running a few meters) already count as this type of exercise.

One minute = six minutes

The researchers found that when you really push yourself (right when you feel your body at its maximum), the benefits multiply:

Better heart health
Lower risk of type 2 diabetes
Reduced risk of several types of cancer
More years of life (and good life, not just surviving)

So, they are confirming that intensity matters more than time. If you move fast, the body responds fast.

But how do I know if I am at my maximum capacity?

Your body will tell you. If your heart goes faster than usual, if you are out of breath and have deep breaths or feel that you cannot keep that pace for more than a few minutes, that is it. It sounds like being in love, but no, it is intense exercise!

Remember, if you can maintain a more or less normal conversation, you are in moderate exercise. If you can only get out a “yes… wait… I will tell you now,” you are already in the zone we are talking about.

Daily life also counts as intense exercise

This is the part that surprises most. You do not have to train “officially” to get the benefits because things as simple as climbing stairs fast, walking uphill or running if the bus is getting away from you could count as this type of exercise!

In fact, the study says that doing four or five mini-efforts like these per day already gives you long-term benefits!

It is not for everyone (and that is fine)

Some people enjoy pushing themselves to the limit… and some people deeply hate it. And both are fine.

The researchers insist that if intense exercise feels unpleasant to you, do not force it. Moderate activity, fast walking, dancing, cycling at an easy pace works the same, it just needs more time to give the same results!

Why is intense exercise so efficient?

When you increase the intensity, it is as if we were fast-charging our body. The heart gets stronger faster, the lungs work better, metabolism speeds up and blood sugar is regulated more effectively. Do you see any disadvantage here? We certainly do not.

So, it is not enough to say that we are lazy because we no longer have an excuse, we have to do something every day, a few minutes here, a few there, walking a little faster than usual or carrying all the groceries in one go. Everyone has their pace and their style, what matters is doing it and combining it with a good diet full of protein!