Every Minute Counts, But Not Equally: What Science Says About Movement Intensity and Your Heart Health
November 04, 2025
We’ve all heard it before — “every bit of movement counts.” And it does.
But here’s something you might not know: not all minutes of movement are created equal.
A recent long-term study led by Dr. Emmanuel Stamatakis at the University of Sydney (2024) followed more than 73,000 adults in the U.K. for over eight years.
Using wearable fitness trackers, researchers compared how different types of daily movement from light chores to vigorous walks, affected heart health, diabetes risk, and overall longevity.
The results were eye-opening.
What the Study Found
Here’s what researchers discovered
1 minute of vigorous activity (like climbing stairs briskly, walking uphill, or shovelling snow) offered the same benefit as about 4–9 minutes of moderate activity or even 50–100 minutes of light movement like gentle walking or household chores.
Heart health and diabetes prevention improved most with bursts of intensity showing that vigorous movement can be up to 9× more time-efficient than slower, steady activity.
Light activity still mattered it helped with energy, mobility, and circulation but its benefits plateaued more quickly.
In short?
Every movement counts, but some minutes count more than others.
Why Intensity Matters, Especially for Older Adults
As we age, our hearts and muscles need a stronger “signal” to stay resilient.
A bit of challenge, the kind that gets your breathing up or makes you feel slightly warm, tells your body to adapt, grow stronger, and maintain endurance.
That doesn’t mean pushing to exhaustion or doing unsafe workouts.
It means adding short bursts of higher effort safely into your day.
Even small changes can have a big impact on cardiovascular fitness, energy levels, and balance confidence.
How to Add a Little “Oomph” Safely
You don’t need a treadmill or fancy gym to strengthen your heart. Try these simple tweaks at home:
Speed up short walks. Pick one section of your daily walk and do it just a bit faster.
Take the stairs twice. Climb up and down an extra time before resting.
Play actively. Use your Sturdey Ball for fast-paced tosses that raise your heart rate while challenging your balance and coordination.
Turn chores into exercise. Move with intention, vacuum with bigger steps, garden with deeper bends.
Try interval pacing. Alternate between slow and quick movements when dancing, walking, or even cooking.
The key?
Keep it safe, consistent, and challenging enough that you can still talk but not sing through the effort that’s your “sweet spot” for cardiovascular training.
Takeaway
Movement is medicine but dosage and intensity matter.
For older adults, mixing light, moderate, and short vigorous activities can dramatically improve heart health, stamina, and balance confidence.
Even a few extra minutes of purposeful effort each day adds up over time helping you stay strong, steady, and independent.
So next time you’re climbing the stairs or reaching for your reaction ball, remember:
Every minute counts… just not equally.
Want to Learn How to Train Smart, Not Hard?
Our HomeStretch Ontario kinesiologists specialize in safe, personalized in-home exercise programs for seniors — helping you boost cardiovascular health, prevent falls, and feel confident in your movement again.
Book your free consultation today and start building your strength and endurance safely at home.
Today’s Q&A - Frequently Asked Questions
Q1: What are the best exercises to prepare for your marginal decade?
A: Focus on functional movements that mimic daily life like squats, step-ups, and balance drills.
Simple exercises such as standing from a chair without using your hands, heel-to-toe walking, or carrying light weights across a room build strength for everyday independence.
If you prefer low-impact options, brisk walking, gentle resistance training, and games using the Sturdey Ball or Strikey Paddles can make exercise fun and effective.
Q2: How can I build balance and strength safely at home?
A: The safest approach is progressive, guided training.
Start by practicing single-leg balance near a wall or counter for support. Add light strength work like wall push-ups or seated leg lifts.
Working with a Registered Kinesiologist ensures that every exercise is matched to your ability and health history reducing your risk of falls and building confidence over time.
If you’re not sure where to start, our HomeStretch Ontario team designs custom plans right in your home no gym, no travel, no guesswork.
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Author Bio - Melissa Gunstone, BSc, Kinesiologist
Founder of HomeStretch Ontario Helping Ontario seniors stay strong, safe, and independent — one step at a time.
