Vigorous Exercise Lowers Risk of 8 Major Diseases, Study Finds

Even a few minutes a day of high-intensity activity can make a difference, experts say.

Apr. 4, 2026 at 4:30pm

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A new study published in the European Heart Journal found that people who engaged in vigorous exercise had significantly lower risks of developing major chronic diseases like dementia, type 2 diabetes, and cardiovascular issues over a 7-year period. The research analyzed data from over 96,000 participants who wore activity trackers and nearly 376,000 who self-reported their activity levels.

Why it matters

This study underscores the powerful health benefits of incorporating high-intensity exercise into one's routine, even if just for a few minutes per day. By prioritizing vigorous activity, individuals can potentially reduce their risk of developing a range of serious, debilitating conditions.

The details

The study discovered that compared to people who did no vigorous activity, those with the highest levels saw a 63% lower risk of developing dementia, 60% lower risk of type 2 diabetes, and a 46% lower risk of dying during the 7-year study period. The researchers found that the disease-reducing benefits were evident even when people spent just a few minutes a day on vigorous exercise.

  • The study was published in the European Heart Journal in 2026.

The players

Cheng-Han Chen, M.D.

An interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical Center in Laguna Hills, CA.

Albert Matheny, R.D., C.S.C.S.

The co-founder of SoHo Strength Lab.

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What they’re saying

“Vigorous exercise raises the heart rate, which will help the heart pump more efficiently.”

— Cheng-Han Chen, M.D., Interventional Cardiologist

“If you are already doing an activity, just get a little sprint in. If you're cycling, you can do intervals or just bike strong and then cool down after that.”

— Albert Matheny, R.D., C.S.C.S., Co-Founder, SoHo Strength Lab

What’s next

Experts recommend incorporating more vigorous exercise into daily routines, even if just for a few minutes, to maximize the potential health benefits.

The takeaway

This study provides compelling evidence that prioritizing high-intensity physical activity, even in small bursts, can significantly reduce the risk of developing a wide range of chronic, debilitating diseases. By making vigorous exercise a regular part of one's lifestyle, individuals can take proactive steps to improve their long-term health outcomes.