Scientists say just 30 minutes of exercise a week could transform your health
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- Ulrik Wisløff says 30 minutes of high‑intensity exercise per week—roughly 4.5 minutes a day—can dramatically improve cardiovascular fitness and lower disease risk.
- CERG at the Norwegian University of Science and Technology first documented these benefits in a 2006 analysis of 60,000 people, linking intense activity to a 40‑50% reduction in premature death.
- NTNU defines high‑intensity effort as reaching about 85% of maximum heart rate or being out of breath, where you can speak only short sentences but not sing.
- CERG recommends spreading the sessions across the week because the acute cardiovascular boost lasts one to two days, making multiple short bouts more effective than a single 30‑minute block.
Why it matters: Busy adults can slash their risk of over 30 diseases by up to 50% with only 30 minutes of intense exercise weekly, reducing future healthcare costs and extending healthy lifespan.
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