logo
Don't exercise? Moving a bit faster may make you healthier.

Don't exercise? Moving a bit faster may make you healthier.

Washington Post15-04-2025
If you're not a fan of working out or simply don't have time, we've got good news for you. Doing everyday chores and activities a bit more briskly might lead to big gains in health and longevity, a new study shows. That means you could tweak how you clean your house, climb stairs or run for the bus and get some of the benefits of exercise without a trip to the gym.
In the study, published this month in Circulation, researchers analyzed the daily movements of more than 20,000 adults over the course of about a week. None formally exercised. But some moved with more zip than others as they went about their lives, taking the stairs instead of the escalator, for instance, or speed vacuuming their living rooms.
The amounts of these everyday exertions were small, the study found, often less than five minutes a day, but the impacts appeared outsized. Those who moved around briskly were as much as half as likely to experience or of a heart attack or stroke in the following years as people who almost always dawdled through their days.
The study suggests that 'it's a good idea to find ways to fit exertion into your daily life,' said Emmanuel Stamatakis, a professor at the University of Sydney, who led the study. 'But that doesn't mean you have to actually exercise.'
The study advances a growing area of research into whether and how we can be healthy without exercise. For the past few years, Stamatakis and his colleagues have been using data from the immense UK Biobank to explore that issue.
The biobank has enrolled tens of thousands of British adults, who provided health information and tissue samples. Many of them also wore advanced activity trackers for a week, which provided detailed readouts of how they spent almost every moment of their days at work and home.
In past studies from his lab, Stamatakis and his co-authors analyzed those readouts and related health and death records. They discovered that people who said they never exercised but who often moved around at what scientists call a vigorous pace — meaning they got out of breath as they ran for a bus or sprinted intensely up the stairs — typically developed fewer serious diseases and lived longer than people who rarely, if ever, moved vigorously.
But Stamatakis knew, as an exercise scientist, that a lot of people are intimidated by words like vigorous and intense, in the context of exercise and movement.
So, for the latest study, he and colleagues decided to see whether gentler forms of everyday activities might also be associated with better health.
In simple terms, physical activity can be light, moderate or vigorous, depending on how hard you push yourself. Light-intensity activities feel easy enough that you can chat with someone without puffing and even sing. During moderate activity, you're still able to talk, a little breathlessly, but not sing. When activity grows vigorous, you can barely speak without gasping, and you certainly can't sing.
To conduct their study, Stamatakis and his colleagues used algorithmic machine learning to closely analyze movement patterns in 10-second increments and determine whether someone was moving lightly, moderately or vigorously. They used biobank tracker records from 24,139 adults who never formally exercised, then cross-checked against hospital and death data.
What they found was that light everyday activities, which might include strolls to pick up lunch or visit the copier, slightly reduced risks for cardiovascular problems and deaths during the next eight years, compared to people who recorded almost zero activity (meaning they remained seated for almost the entire day). But people needed more than two hours a day of light activity to see much benefit.
Moderate everyday activity was far more potent. If people spent 24 minutes a day moving around at a moderate pace, their risks of developing or dying from cardiovascular problems dropped by as much as 50 percent.
And the most effective dose of vigorous everyday movement was even lower. Barely five minutes a day of pacing around or rushing places while huffing and puffing was associated with nearly 40 percent less likelihood of dying from heart problems.
From a practical standpoint, the takeaway of the new study is straightforward, Stamatakis said. 'Look for opportunities' to ramp up the intensity of chores and activities, he said, especially if you don't often exercise.
'Taking the stairs will be moderate activity for most people,' he said. Hurrying up them will be vigorous. Or pick up the pace while you walk, swinging your arms, 'which is what we call sprint walking,' he said, 'and is moderate. Or garden as fast as you can. There are plenty of opportunities to add a little more exertion' to what you're going to be doing anyway.
The study has limitations, of course. It mostly involved White, educated Brits. It's also possible that people who move through chores slowly have underlying health problems, predisposing them to heart risks, without any contribution from their daily movements. But the researchers excluded anyone who experienced heart problems in the first year of the study, lessening that possibility.
Perhaps most important, the findings aren't meant to discourage exercise. 'You can do both,' Stamatakis said, exercise and push yourself sometimes as you go about your day, assuming that your health and circumstances allow.
'It's quite a good study, both the methodology and the message,' said Martin Gibala, an exercise scientist at McMaster University in Canada, who studies exercise intensity but was not involved with this research. The results suggest that, even if you choose not to exercise, sprinkling a little moderate or vigorous everyday activity into your life 'can have meaningful health effects.'
Orange background

Try Our AI Features

Explore what Daily8 AI can do for you:

Comments

No comments yet...

Related Articles

Playbook: A name to remember
Playbook: A name to remember

Politico

timean hour ago

  • Politico

Playbook: A name to remember

Presented by With help from Eli Okun, Bethany Irvine and Ali Bianco Good morning. It's Sunday. This is Zack Stanton. Get in touch. THE CONVERSATION: From restricting food dyes and ultra-processed foods to tackling what he calls the 'child vaping epidemic,' FDA Commissioner Marty Makary wants to 'go bold,' he tells Playbook's Dasha Burns on today's episode of 'The Conversation.' But it's another part of their discussion that may yet prove to be the most consequential if it comes to fruition as government policy: backing research and funding into women's health. 'It does feel like the system just doesn't think specifically about the very particular needs of women's bodies and doesn't do enough research into this,' Makary told Dasha. 'We got hormone replacement therapy [for menopausal and perimenopausal women] wrong for 22 years, scaring women, saying that, you know, 'it increases your risk of dying of breast cancer' when no clinical trial has ever supported that finding,' he said. More from POLITICO's Katherine Long … Subscribe to 'The Conversation' on YouTube, Apple Podcasts or Spotify DRIVING THE DAY A NAME YOU WILL REMEMBER: There can be a temptation in Washington-centric journalism to focus on those people with power. This morning, the most important thing you can read is about someone who had none: Zainab Abu Halib. At the time of her death on Friday in Gaza, the 5-month-old weighed less than 4.4 pounds — two pounds under her birth weight, her eyes sunken, her ankle smaller than an adult's thumb. She was the latest of 85 children in Gaza to die of malnutrition-related causes amid mass starvation, report AP's Samy Magdy and Mariam Dagga. She will not be the last. 'With my daughter's death, many will follow,' her mother, Esraa Abu Halib, told the AP. 'Their names are on a list that no one looks at. They are just names and numbers. We are just numbers. Our children, whom we carried for nine months and then gave birth to, have become just numbers.' 'The expression 'skin and bones' doesn't do it justice,' Nick Maynard, a British surgeon volunteering at the same hospital at which Zainab died, told NYT's Patrick Kingsley and colleagues. He was describing his shock at treating another infant, a skeletal 7-month-old. 'I saw the severity of malnutrition that I would not have thought possible in a civilized world. This is man-made starvation being used as a weapon of war and it will lead to many more deaths unless food and aid is let in immediately.' 'I don't know what you would call it other than mass starvation, and it's man-made, and that's very clear,' World Health Organization chief Tedros Adhanom Ghebreyesus said this week at a press conference, per WaPo. Israeli PM Benjamin Netanyahu's government repudiates that narrative. 'Israel rejects the false accusations of 'starvation' propaganda initiated by Hamas which manipulates pictures of children suffering from terminal diseases,' the Israeli foreign ministry said in a statement last night. 'It is shameful.' But it's an undeniable reality that, for Gazans, hunger has been drastically more widespread since the expiration of a six-week ceasefire in March, after which Israel reimposed a blockade on the territory. 'Beginning in late May, U.N. humanitarian efforts were replaced by the Gaza Humanitarian Foundation, an Israeli- and U.S.-backed aid distribution system,' report WaPo's Ruby Mellen and colleagues. 'Critics have warned that the foundation — which is registered as a nonprofit but is backed by entities hoping to profit from the relief effort — transports inadequate aid to Palestinians under a flawed setup that forces them to risk their lives for provisions.' Since May, Israel has allowed in an average of 69 aid trucks a day, per AP's Wafaa Shurafa and colleagues — 'far below the 500 to 600 trucks a day the U.N. says are needed for Gaza.' Today, at this very moment, we're in a brief 10-hour window during which Israel has paused military operations in parts of Gaza to allow aid into the territory, Reuters' Nidal Al-Mughrabi and colleagues report. After global outcry over the spiraling humanitarian catastrophe, Israel announced this morning that humanitarian pauses will continue on a daily basis until further notice. Key members of Netanyahu's government disagree with that decision. 'This is a capitulation to Hamas' deceitful campaign,' far-right National Security Minister Itamar Ben-Gvir said in a statement. He went on to repeat — in Reuters' words — 'his call to choke off all aid to Gaza, conquer the entire territory and encourage its Palestinian population to leave.' But the international pressure on Netanyahu is mounting. And there are key questions that could change the situation substantially: What, if anything, does President Donald Trump want to do? Will he pressure Israel to come to the table and broker a ceasefire? Trump, who is in Scotland, is due to meet tomorrow with British PM Keir Starmer. Their discussion, per the Telegraph's Dominic Penna, will focus on the U.K.-U.S. trade deal, further support for Ukraine and the urgent need for a ceasefire in Gaza. Pressure is mounting within the U.S., too, as the humanitarian disaster has stirred people across the political spectrum. Growing numbers of Democrats — including staunch defenders of Israel — are speaking out, as POLITICO's Gigi Ewing and Ben Johansen report. And conservative Ross Douthat used his influential Sunday NYT column today to write that 'Israel's warmaking at this moment is unjust.' Aid groups have welcomed the news of Israel's daily 10-hour pause during which they can bring food into the territory — the World Food Program says it has enough food en route to Gaza to feed the entire population for three months, per Haaretz — but broadly believe that a ceasefire is 'likely the only way to end the crisis,' NYT's Aaron Boxerman writes. Today, that 10-hour pause will end at 8 p.m. local time, or 1 p.m. Eastern. By then, perhaps, food will have been distributed and medicine delivered to hospitals. It will have come too late for Zainab Abu Halib. But there still may be time for others. 'I don't know what to say anymore,' her mother told CNN yesterday. 'How many innocent babies like Zainab should be starved to death so the world wakes up?' SUNDAY BEST … — Commerce Secretary Howard Lutnick on the tariff deadline coming up Friday, on 'Fox News Sunday': 'No extensions, no more grace periods. Aug. 1, the tariffs are set. They'll go into place. Customs will start collecting the money, and off we go. Obviously after Aug. 1, people can still talk to President Trump. I mean, he's always willing to listen. And between now and then, I think the president's going to talk to a lot of people. Whether they can make him happy is another question. But the president's definitely willing to negotiate and talk to the big economies, for sure.' — Speaker Mike Johnson on a possible pardon or commutation of Ghislaine Maxwell, on NBC's 'Meet the Press': 'I think 20 years was a pittance. I think she should have a life sentence at least. … Not my decision, but I have great pause about that, as any reasonable person would.' — Rep. Ro Khanna (D-Calif.) on Maxwell, on ABC's 'This Week': 'I have skepticism given she was indicted for perjury. Given she has a motive for getting a pardon. I didn't love that Todd Blanche was meeting with her, allegedly, one on one. But I'm for all the evidence coming out.' More from POLITICO's Gregory Svirnovskiy — OMB Director Russ Vought on whether the administration will release NIH funds for cancer and cardiovascular disease research that it has withheld after Congress appropriated them, on CBS' 'Face the Nation': 'The NIH was weaponized against the American people over the last several years … We have an agency that needs dramatic overhaul. Thankfully, we have a great new head of it, but we're going to have to go line by line to make sure the NIH is funded properly. … We're going to continue to go to the same process that we have gone through with regard to the Department of Education … and we will release that funding when we are done with that review.' TOP-EDS: A roundup of the week's must-read opinion pieces. 9 THINGS FOR YOUR RADAR 1. RED-LIGHT REDISTRICT: Democratic plans for emergency gerrymandering — an effort to counter Trump's drive to seize several seats in Texas and Missouri — are gathering speed, with California seen as the leading option, POLITICO's Liz Crampton and colleagues report. In the Golden State, '[l]awmakers and operatives who were initially caught off guard or skeptical of [Gov. Gavin] Newsom's proposal are increasingly becoming convinced California has the authority and the political will.' Dems' next-best option would be New York, with possibly Maryland and New Jersey down the list, while state lawmakers in Colorado, Minnesota and Washington say no. But but but: There remain legal and political hurdles for Democrats to mount a gerrymander anywhere, including in California — and that's putting it mildly. The party's debate over the issue may slam into those realities. But the desperation is real, NBC's Adam Edelman reports from the National Governors Association summer meeting in Colorado Springs. Hawaii Gov. Josh Green says outright that Republicans are trying to steal the election and Dems must 'fight fire with fire.' 2. RACE FOR THE STATES: Republican operatives in Pennsylvania are in panic mode about another potential Doug Mastriano gubernatorial bid — and whether his down-ballot effect could cost the GOP the House, POLITICO's Holly Otterbein reports. Their fear is that the far-right state senator could again win a primary and again get clobbered by Josh Shapiro, who's now the popular incumbent. State Treasurer Stacy Garrity could be the establishment Republican pick. Some Trump advisers are concerned, and local Republicans hope Trump will endorse Garrity. But Mastriano says that's not true: 'I have President Trump's direct line,' he writes. 'And he ain't saying this.' On the left coast: In California, some Democrats are batting about similar — if much less dire — concerns about a potential Kamala Harris gubernatorial bid, CNN's Isaac Dovere reports. Harris has plenty of enthusiastic allies, but her critics worry that she'll be saddled with Joe Biden-era baggage and motivate Republicans to turn out, damaging Democrats in swing House races. 3. THE LEGACY OF DOGE: At the NGA meeting, HHS Secretary Robert F. Kennedy Jr. offered a rare candid glimpse into the budgetary tensions that may exist within the Trump administration, POLITICO's Shia Kapos writes in. Kennedy acknowledged he's hardly enthusiastic about the cuts being taken to his agency. 'If it were up to me, I wouldn't cut anything in my department,' he told the governors and attendees during the meeting yesterday. 'With the exception of maybe [Education Secretary] Linda McMahon, there's nobody else in the Cabinet who wants to see any of their budgets cut.' McMahon spoke at the conference Friday. The comment earned the biggest laugh of the day — a light moment in a conference that was otherwise focused on serious stuff. Kennedy also talked about chronic disease, healthful school lunches and the mystery of peanut allergies. What he didn't talk about: his take on vaccines. The summer gathering also featured tech billionaire Mark Cuban, who spoke about artificial intelligence, and Mehmet Oz, now the top official at the Centers for Medicare and Medicaid Services, who huddled with governors behind closed doors. Also in the DOGE house: The Department of Government Efficiency is now using an AI tool to rifle through hundreds of thousands of federal regulations — with the goal of cutting half of them outright by determining which rules aren't required by law, WaPo's Hannah Natanson and colleagues scooped. Administration spokespeople say no final decisions have yet been made. Meanwhile, a much-diminished CFPB isn't just trying to cut rules but also retreating from enforcement of existing ones — deregulation by another (easier) name, WSJ's Scott Patterson reports. 4. FOR YOUR RADAR: 'Trump says Thailand, Cambodia agree to hold immediate ceasefire talks,' by Reuters' Shoon Naing and colleagues: 'Thailand's acting prime minister, Phumtham Wechayachai, thanked Trump and said Thailand 'agrees in principle to have a ceasefire in place' but 'would like to see sincere intention from the Cambodian side.' … Trump said he had spoken to Cambodian Prime Minister Hun Manet and Phumtham and warned them that he would not make trade deals with either if the border conflict continued.' 5. FOR PETE'S SAKE: The turmoil inside the upper echelons of Defense Secretary Pete Hegseth's paranoid Pentagon is far from over. As Hegseth focused on polygraph tests to root out leakers to the press this spring, the White House ordered his team to stop when Hegseth senior adviser Patrick Weaver (a Stephen Miller ally) told them he was worried about being targeted, WaPo's Dan Lamothe and Ellen Nakashima scooped. And Hegseth has refused to promote Lt. Gen. Douglas Sims — first over suspicion of leaking, of which Sims was cleared, and then over Sims' ties to Mark Milley, NYT's Greg Jaffe and colleagues report. Even an intervention by Joint Chiefs of Staff Chair Gen. Dan 'Razin' Caine couldn't move Hegseth on Sims, who's now likely to retire. 'Mr. Hegseth's actions could shape the military's top ranks for years to come. His insistence on absolute loyalty, backed with repeated threats of polygraphs, also creates uncertainty and mistrust that threaten to undermine the readiness and effectiveness of the force, officials said.' 6. ABOUT THAT QATAR JET: 'What Will It Cost to Renovate the 'Free' Air Force One? Don't Ask,' by NYT's David Sanger and Eric Schmitt: 'Officially, and conveniently, the price tag has been classified. But even by Washington standards, where 'black budgets' are often used as an excuse to avoid revealing the cost of outdated spy satellites and lavish end-of-year parties, the techniques being used to hide the cost of Mr. Trump's pet project are inventive. Which may explain why no one wants to discuss a mysterious, $934 million transfer of funds from one of the Pentagon's most over-budget, out-of-control projects — the modernization of America's aging, ground-based nuclear missiles.' 7. KNIVES OUT FOR PENNY PRITZKER: The leader of Harvard's Corporation and Democratic former Commerce secretary could be targeted for removal by the Trump administration in an eventual deal between Washington and Harvard, NYT's Anemona Hartocollis reports. And on campus, some professors think having Pritzker step down would be a relatively small and painless concession for Harvard to make, since it wouldn't encroach on academic autonomy. But Pritzker would have to choose to step down, and she has plenty of allies in Cambridge. 'Friends said she was unlikely to give in.' 8. BANNED AID: 'Trump administration to destroy birth control intended as aid,' by WaPo's Maham Javaid and colleagues: 'The family-planning supplies, which include more than 50,000 intrauterine devices, nearly 2 million doses of injectable contraceptives, nearly 900,000 implantable contraceptive devices and more than 2 million packets of oral birth control, are worth about $9.7 million … The government of Belgium, the United Nations and humanitarian groups say they tried to stop the destruction of the contraceptives, which they say are needed in much of the developing world.' 9. SUNDAY READ: 'ICE Took Half Their Work Force. What Do They Do Now?' by NYT's Eli Saslow: 'For more than a decade, Glenn Valley [Foods]'s production reports had told a story of steady ascendance — new hires, new manufacturing lines, new sales records for one of the fastest-growing meatpacking companies in the Midwest. But, in a matter of weeks, production had plummeted by almost 70 percent. Most of the work force was gone. Half of the maintenance crew was in the process of being deported, the director of human resources had stopped coming to work, and more than 50 employees were being held at a detention facility in rural Nebraska.' TALK OF THE TOWN LIFESTYLES OF THE RICH AND POWERFUL — 'Diary of a Foreigner in Rome,' by Air Mail's Mattia Ferraresi: 'Tilman Fertitta, the U.S. ambassador to Italy, is yet to move into Villa Taverna, according to Italian-media reports. The sumptuous Roman villa … is rumored to have been deemed a dump uninhabitable by the Texas multi-billionaire, who insists it needs major renovation. He has allegedly taken up residence on Boardwalk, his 250-foot-long yacht sailing under the flag of the Cayman Islands and moored in the port of Civitavecchia, some 60 miles north of Rome. Fertitta's helicopter commute has quickly become the latest buzz in Rome's power circles.' OUT AND ABOUT — SPOTTED in owner Mark Ein's box at the Mubadala Citi DC Open quarterfinals Friday at Carter Barron to watch Frances Tiafoe play Ben Shelton: Rep. Doris Matsui (D-Calif.), Antony Blinken, Steve Ricchetti, Venus Williams, Gerry Baker, Margaret Carlson, Gene Sperling, Sally Ein, Charlie Ein, Chloe Ein, Alli Andresen and Mary Currie. WHITE HOUSE ARRIVAL LOUNGE — Harry Jung is now senior policy adviser at the President's Council of Advisors on Digital Assets. He most recently was acting chief of staff at the Commodity Futures Trading Commission. HAPPY BIRTHDAY: Rep. Glenn 'G.T.' Thompson (R-Pa.) … Sean Savett … Priscilla Painton of Simon & Schuster … Katie Wheelbarger … Alex Wirth of Quorum … Andy Spahn … Paul McLeod … Cecilia Muñoz … retired Adm. Craig Faller … Johanna Persing … Jeremy Adler … Prime Policy Group's Stefan Bailey … John Connell of Sen. Todd Young's (R-Ind.) office … Linda Feldmann … Gaurav Parikh … Bobby Cunningham of the Vogel Group … Live Action's Lila Rose … Bobby Saparow … Jeremy Deutsch of Capitol Venture … Anna McCormack of Rep. David Rouzer's (R-N.C.) office … MSNBC's Denis Horgan … Juan Mejia … former Reps. Dave Brat (R-Va.) and Lacy Clay (D-Mo.) … Ashley Gonzalez … former Commerce Secretary Don Evans … CNN's Susan Durrwachter … former CIA Director John Deutch … Seth Waugh … Kate Thompson of the Russell Group … Air Force's Charlie McKell … Susan Phalen … Nicholas Anastácio of National Journal … Brayden Karpinski … POLITICO's Brian Tran-Dac … Andrew Grossman Send Playbookers tips to playbook@ or text us on Signal here. Playbook couldn't happen without our editor Zack Stanton, deputy Garrett Ross and Playbook Podcast producer Callan Tansill-Suddath.

David Nabarro, British physician who led UN response to Ebola and COVID-19, dies
David Nabarro, British physician who led UN response to Ebola and COVID-19, dies

San Francisco Chronicle​

timea day ago

  • San Francisco Chronicle​

David Nabarro, British physician who led UN response to Ebola and COVID-19, dies

GENEVA (AP) — Dr. David Nabarro, a British physician who led the U.N. response to some of the biggest health crises in recent years, including bird flu, Ebola and the coronavirus pandemic, has died. Tedros Adhanom Ghebreyesus, director-general of the World Health Organization, confirmed Nabarro's death on social media platform X. 'David was a great champion of global health and health equity, and a wise, generous mentor to countless individuals,' Tedros wrote Saturday. 'His work touched and impacted so many lives across the world.' King Charles knighted Nabarro in 2023 for his contributions to global health after he served as one of six special envoys to the WHO on COVID-19. He won the 2018 World Food Prize for his work on health and hunger issues. He also was a candidate for the top job at the WHO in 2017 but lost out to Tedros in the final round of voting. Nabarro left the U.N. later that year. The 4SD Foundation, a social enterprise in Switzerland focused on mentoring the next generation of leaders in global sustainable development, said its strategic director died at his home Friday in a 'sudden passing.' Other details were not immediately available. 'David's generosity and unwavering commitment to improve the lives of others will be sorely missed,' the foundation wrote on its website Saturday.

David Nabarro, British physician who led UN response to Ebola and COVID-19, dies
David Nabarro, British physician who led UN response to Ebola and COVID-19, dies

Hamilton Spectator

timea day ago

  • Hamilton Spectator

David Nabarro, British physician who led UN response to Ebola and COVID-19, dies

GENEVA (AP) — Dr. David Nabarro, a British physician who led the U.N. response to some of the biggest health crises in recent years, including bird flu, Ebola and the coronavirus pandemic, has died. Tedros Adhanom Ghebreyesus, director-general of the World Health Organization, confirmed Nabarro's death on social media platform X. 'David was a great champion of global health and health equity, and a wise, generous mentor to countless individuals,' Tedros wrote Saturday. 'His work touched and impacted so many lives across the world.' King Charles knighted Nabarro in 2023 for his contributions to global health after he served as one of six special envoys to the WHO on COVID-19. He won the 2018 World Food Prize for his work on health and hunger issues. He also was a candidate for the top job at the WHO in 2017 but lost out to Tedros in the final round of voting. Nabarro left the U.N. later that year. The 4SD Foundation, a social enterprise in Switzerland focused on mentoring the next generation of leaders in global sustainable development, said its strategic director died at his home Friday in a 'sudden passing.' Other details were not immediately available. 'David's generosity and unwavering commitment to improve the lives of others will be sorely missed,' the foundation wrote on its website Saturday. Survivors include his wife, Flo, as well as his five children and seven grandchildren.

DOWNLOAD THE APP

Get Started Now: Download the App

Ready to dive into a world of global content with local flavor? Download Daily8 app today from your preferred app store and start exploring.
app-storeplay-store