A recent study hasshown that just a few minutes of high-intensity exercise may be associated with significant health benefits, including a reduced risk of premature death.
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Although health recommendations have for years specified that adults should get 150 minutes of moderate exercise per week, such as brisk walking, or 75 minutes of vigorous exercise, such as running and cycling, a study published in the International Journal of Behavioral Nutrition and Physical Activity, which included an analysis of data from more than 147,000 people aged between 40 and 74, concluded that just 12 minutes a week of high-intensity exercise was associated with a nearly 30% reduction in the risk of premature death.
The researchers followed the participants and their health records for eight years and found that 150 minutes a week of moderate exercise was also associated with a reduced risk of death, but notably, a much shorter period of high-intensity activity was associated with a similar benefit.
The potential benefits of intense exercise are not limited to that, as other research indicates that it may enhance the performance of the immune system by increasing the activity of certain immune cells and their ability to reach tissues that may contain infected or abnormalcells.
In one study, 24 men performed weightlifting exercises of varying intensity, and blood tests showed a greater increase in the number of key immune cells after high-intensity exercise, as well as increased levels of proteins that help these cells recognize and deal with microbes and abnormal cells.
Another study published in the journal Nature Communications reached similar results, in which researchers subjected 23 adults to two types of exercise on a treadmill, one at a steady pace and the other involving short periods of intense running interspersed with slower periods.
The analysis showed changes in the levels of more than 1,300 proteins within immune cells after intense exercise, compared to changes in only 64 proteins after exercise at a slower pace. Some of these proteins are related to the ability of immune cells to recognize and attack infected cells.
James Turner, associate professor of sports physiology and immunology at the University of Birmingham, says that a decrease in some immune cells in the blood after intense exercise does not necessarily mean a weakened immune system, as these cells may have left the bloodstream and moved into the tissues in search of infected or abnormal cells.
However, experts warn that increasing exercise intensity isn't always better. Glenn Davison, a professor of sports and exercise science, says that a single intense workout can boost the immune system, but repeating strenuous exercise without giving the body enough time to recover can be counterproductive, especially if you're sleep-deprived.
It is also advisable to avoid strenuous exercise when feeling unwell, as putting additional strain on the body during illness can add further burden and potentially prolong recovery. Overall, the findings suggest that short bursts of high-intensity exercise can be an effective way to obtain health and immune-boosting benefits, but this does not mean that moderate exercise is no longer important or that increasing exercise intensity is suitable for everyone.
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