Many people believe that exercising for longer periods guarantees better health, but in reality, exercise intensity plays a more crucial role.

According to the American exercise guidelines, just 75 minutes of high-intensity exercise or 150 minutes of moderate-intensity exercise per week can significantly improve overall health.

Exercise intensity refers to the amount of physical work muscles perform per unit of time, which is a key factor influencing the effectiveness of exercise. International standards classify exercise intensity into three categories: low intensity (less than 3 MET), moderate intensity (3–6 MET), and high intensity (greater than 6 MET). Running, regardless of pace, is categorized as high-intensity exercise, with even slow jogging exceeding the intensity of brisk walking.

Research shows that high-intensity exercise offers greater health benefits. A 14-year longitudinal study revealed that individuals engaging in at least 150 minutes of moderate-intensity exercise per week reduced their mortality risk by 31%. Those who exercised for 450 minutes weekly at moderate intensity saw a 39% reduction in mortality risk, indicating that longer exercise durations correlate with greater health rewards.

However, maintaining prolonged high-intensity exercise can be challenging for most people. High-Intensity Interval Training (HIIT) provides a practical solution. HIIT alternates between short bursts of high-intensity activity and rest, delivering significant fitness benefits in less time. For instance, incorporating sprints into long-distance walking or running effectively increases exercise intensity.

To maximize health benefits within limited time frames, experts recommend that each workout last at least 15 minutes, with 20–30 minutes being optimal for improving health. Meeting the baseline requirement of 75 minutes of high-intensity exercise or 150 minutes of moderate-intensity exercise per week suffices to maintain overall health.

It’s essential to tailor exercise intensity to individual health conditions and fitness levels. Beginners are advised to start with low-intensity activities, gradually increasing both intensity and duration. Equally important is choosing activities that are personally enjoyable, ensuring long-term adherence to an active lifestyle.

In conclusion, while exercise duration is important, intensity is the critical factor determining health benefits. By strategically balancing intensity and duration, it is possible to achieve optimal health outcomes efficiently, paving the way to a healthier life.

What Happens To Your Body When You Start Exercising Regularly | The Human Body

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