Do We Know the “Value” of Different Exercise Intensities?

Do We Know the “Value” of Different Exercise Intensities?

A recent study published in Nature Communications used high-resolution wearable data to explore how different exercise intensities relate to long-term health outcomes — including mortality, cardiovascular disease, type 2 diabetes, and cancer.

Before diving in, it’s important to acknowledge an important point: no single study should be taken as definitive on its own. While this research with this large a population suggests stronger findings, results like these should be viewed as part of a growing body of evidence — not a one-size-fits-all prescription.

Why This Study Matters

Most current physical activity guidelines are based on self-reported exercise data, where 1 minute of vigorous activity is typically considered equivalent to 2 minutes of moderate activity. This study challenged that assumption using objective accelerometer data from wearables.

Key Findings

Using data from over 73,000 adults followed for approximately 8 years, researchers found that:

• 1 minute of vigorous activity may be equivalent to:
  • ~4–9 minutes of moderate-intensity activity
  • ~53–156 minutes of light-intensity activity
    
    
• These ratios were observed across outcomes such as all-cause mortality, cardiovascular disease, diabetes, and cancer.
  
  
• The differences were notably larger than what prior self-reported studies suggested, highlighting how much intensity influences health outcomes when measured objectively.
  
  

What This Means in the Real World

This research supports what we often see clinically:

• Intensity matters - Vigorous bursts may offer more health “value per minute” than previously thought.
  
  
• Light and moderate activity are beneficial — but achieving similar health effects may require significantly more total volume.
  
  
• More intensity isn’t automatically better if it's not sustainable over the long run.  This is where movement quality, capacity, and recovery should be considered.
  
  

A Smarter Way to Increase Intensity

If increasing your exercise intensity is one of your goals in the new year — but you’re worried about pain, injury, or “doing too much too soon” — that’s where guidance matters most.

👉 If you want to safely increase your intensity without setting yourself back, schedule a comprehensive movement assessment with us.

We’ll identify limitations, assess how your body moves, and build a plan that helps you train harder without breaking down.

Train with purpose. Move with confidence. Recover beyond where you started.