Physical activity at all intensities was associated with lower mortality, with vigorous-intensity activity showing strong inverse associations even at low volumes, and replacing modest amounts of light- or moderate-intensity activity with vigorous-intensity activity was associated with 18-30% lower mortality risk.
150 minutes per week of moderate-intensity activity was associated with 30% lower mortality compared with no activity.
Approximately 510 minutes per week of light-intensity activity was associated with similar mortality reductions as 150 minutes of moderate-intensity activity.
Approximately 12 minutes per week of vigorous-intensity activity was associated with similar mortality reductions as 150 minutes of moderate-intensity activity.
Replacing 15-60 minutes per week of light- or moderate-intensity activity with vigorous-intensity activity was associated with 18-30% lower mortality risk.
Physical activity at all intensities — light, moderate, and vigorous — was prospectively associated with lower all-cause mortality.
The study found quantitative evidence supporting the interpretation that higher-intensity activity provides greater mortality benefits per unit of time compared to lower-intensity activity.
This research suggests that being physically active at any intensity level — whether light, moderate, or vigorous — is associated with living longer. The study analyzed accelerometer (wrist-worn device) data from over 147,000 adults in Germany and the UK, tracked for an average of nearly 8 years, during which about 5,500 people died. The researchers found that 150 minutes per week of moderate activity (like brisk walking), about 510 minutes per week of light activity (like slow walking or gentle movement), or just 12 minutes per week of vigorous activity (like running or intense exercise) were each linked to a similar reduction in mortality risk of about 30% compared to being completely inactive. One of the most striking findings is how little vigorous activity appears to be needed to achieve meaningful mortality benefits — just 12 minutes per week produced associations comparable to 150 minutes of moderate activity. Furthermore, the researchers found that if people replaced just 15 to 60 minutes per week of light or moderate activity with vigorous activity — while keeping total active time the same — this was associated with an additional 18 to 30% reduction in mortality risk. This means it's not just how much you move, but how intensely you move that matters. This research suggests that even very small amounts of high-intensity physical activity may offer substantial health benefits, and that people who are already active may be able to gain additional benefits by incorporating some higher-intensity movement into their routines without necessarily spending more total time being active. The findings are notable because they are based on objective movement measurements from a very large sample, rather than self-reported activity, which can be less accurate. The results provide detailed, quantitative information that could help inform future physical activity guidelines.
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Upload Your LabsStein M, Lendt C, Bamberg F, Barbaresko J, Baurecht H, Berger K, et al.. (2026). Intensity-specific physical activity and mortality in 147,414 adults: a pooled accelerometer analysis.. The international journal of behavioral nutrition and physical activity. https://doi.org/10.1186/s12966-026-01980-3