Reduce your risk for 8 major diseases in minute
The intensity of your daily activities and exercise routines, even in short bursts like climbing stairs or pedaling a stationary cycle at 90-100 rpms for a minute, has a huge impact on your protection from eight life-altering conditions: major cardiovascular disease, irregular heartbeat, Type 2 diabetes, dementia, immune-mediated inflammatory diseases, and liver, chronic respiratory and chronic kidney disease.
That's the conclusion of a study published in the European Heart Journal. Researchers looked at data on 96,000 people (mean age around 62) who wore wrist-based monitors for a week and compared their overall activity levels, their level of vigorous activity and the relationship of intense activity to their risk of developing those major diseases over the next seven years.
People who devoted even a relatively small portion of their activity to vigorous movement had much lower risks. And folks devoting the most time to vigorous activity saw a 63% lower risk of dementia, a 60% lower risk of Type 2 diabetes, and a 46% lower risk of death compared with those who did no vigorous activity. The protective effect was strongest for arthritis, heart attack and stroke, and dementia. But protection against diseases like diabetes and chronic liver disease was most effective when participants combined intense activity with moderate levels of activity for the longest amounts of time.
For fun and effective ways to integrate intense activity (at whatever level that means for you) into your day (jumping, stair climbing, HIIT walking routines and more), check out the AI exercise coaching program at 4YOUngevity.com.
Health pioneer Michael Roizen, M.D., is chief wellness officer emeritus at the Cleveland Clinic and author of four No. 1 New York Times bestsellers. Check out his latest, "The Great Age Reboot: Cracking the Longevity Code for a Younger Tomorrow," and find out more at www.4YOUngevity.com. Email your health and wellness questions to Dr. Mike at questions@4YOUngevity.com.
(c)2026 Michael Roizen, M.D.
Distributed by King Features Syndicate, Inc.
(c) 2026 Michael Roizen, M.D. Distributed by King Features Syndicate, Inc.
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