Brain Health30 Minutes of Intense Exercise Per Week Can Cut Disease Risk by Half
Researchers at the Norwegian University of Science and Technology say just 30 minutes of high-intensity exercise per week — roughly 4.5 minutes daily — can significantly boost cardiovascular fitness, lower risk of over 30 diseases, and reduce premature death risk by 40 to 50 percent. The key factor is intensity, not duration. Your heart rate should reach about 85 percent of maximum, making conversation difficult but not impossible. Spreading sessions across two to four days is recommended to maximize both acute and long-term benefits, including improved blood pressure and blood sugar control lasting 24 to 48 hours post-workout. Fitness level determines what counts as high intensity — a brisk walk may suffice for beginners.
