One minute of exercise per day could make you live longer

Robert Price | Last update: 7th September 2025

One minute, really?

Yes, really! One minute of vigorous activity a day could cut your risk of dying early by more than a third. This is super positive for those of us, including me, who find gyms intimidating or have little time between work and normal life to go to one. And that’s before thinking about how we afford it when jab prices have gone up so much!

The University of Sydney looked at nearly 3,300 adults with an average age of 51 who did no regular exercise. The evidence they found was that those who managed at least a minute of vigorous “incidental” everyday activity daily had a 38% lower risk of death over the next six years compared with those who did none at all. Even short bursts of 10 seconds added up to a worthwhile benefit.

So, what is vigorous ‘incidental’ activity?

The scientists who conducted the research called it ‘VILPA’. This stands for Vigorous Intermittent Lifestyle Physical Activity. 

It sounds slightly scary doesn’t it? For us normal people, the best way to think about it is physical things that you do as part of your normal routine each day that are already, or can be made to be, physically demanding. Examples include:

• Running up the stairs
• Chasing after your children
• Lugging heavy shopping bags
• Vigorous housework or gardening
• Shovelling snow or moving furniture
• A short, sharp burst of fast walking

If you’re breathing hard enough that you can’t say more than a few words, you’re probably doing it right. The crucial part is that you’re doing these things anyway but you’re getting more exercise from them.

What could it affect?

Doctors say the benefits stretch well beyond cutting the risk of an early death. Research suggests even small doses of vigorous activity can help reduce your risk of:

• Heart disease
• Some cancers
• Serious long-term illness

You may notice everyday benefits like:

• Feeling fitter and more mobile
• Better mood and energy levels
• Improved sleep
• More stable appetite, thanks to boosts in your body’s natural GLP-1 production (super important when in maintenance)

It’s part of a healthy lifestyle, but it’s not the whole answer

A minute a day is powerful, but it’s not a substitute for the full benefits of regular exercise. It’s a great way to make your weight loss drug journey more successful, alongside longer bursts of exercise.

NHS guidance still recommends at least 150 minutes of moderate activity (like brisk walking) or 75 minutes of vigorous activity each week, plus strength training on two days.

But if you struggle to hit those targets, these findings are really encouraging: something is always better than nothing. Even these brief daily bursts can build momentum and help you move towards a more active lifestyle. At SlimrChat, we know how much better you feel when you combine weight loss, exercise and healthier living. 

So, next time you’re faced with a lift or the stairs, or you’ve got heavy bags to carry, go for it. Those little efforts might be helping to add years to your life.