Reduce Mortality Risk (by 30%) Through a Specific Exercise Type

Why your routine is fooling you into thinking you're doing everything right

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My Longevity Experiment
April 14, 2025

High-Intensity Exercise for Longevity: Why Training Harder Can Extend Your Life

A new international study suggests that when it comes to prolonging life, the intensity of physical exercise may carry more weight than how often or how long a person trains. Conducted by researchers from the University of Basel in Switzerland and the University of Leicester in the United Kingdom, the findings provide compelling evidence that greater physical strain during workouts is more effective at reducing mortality risk than simply increasing workout frequency.

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Study Design and Participant Data

The research team compiled fitness tracker data over a period of three years from 7,518 adults based in the United States. They then analyzed mortality data from a subsequent four-year follow-up period. The goal was to assess the impact of both exercise intensity and duration on long-term health outcomes.

Impact on Cardiovascular Mortality

Participants who engaged in higher-intensity physical activity had a lower risk of premature death from all causes. However, the protective effect of vigorous activity was most significant in relation to cardiovascular disease, which includes strokes, arterial conditions, and other heart-related issues.

"Higher intensity stimulates the cardiovascular system more," stated Fabian Schwendinger, a sports scientist at the University of Basel. "This improves vascular function and cardiorespiratory fitness … the performance of the cardiovascular and respiratory systems."

Practical Ways to Increase Intensity

Simple lifestyle adjustments such as jogging faster or choosing the stairs over the elevator can provide measurable benefits. For example, the researchers noted that adding just 150 minutes of brisk walking each week could reduce mortality risk by up to 28 percent. This illustrates that modest increases in intensity can produce substantial health improvements.

Intensity vs Duration

While previous studies have noted the benefits of vigorous physical activity, this research directly contrasts exercise intensity with overall exercise duration. According to Schwendinger, "One of the great strengths of our study is that it included people with very different levels of fitness and health." He emphasized, "This means that everyone, regardless of whether they are very athletic or inactive, can benefit from the knowledge that intensity reduces mortality."

Timing and Overtraining Considerations

Another important discovery was that concentrated bursts of intense activity appear to be more effective than distributing moderate activity throughout the day. Nonetheless, the researchers caution against excessive exertion. More physical activity is generally beneficial, but there are limits. Beyond a certain point, pushing too hard can be counterproductive.

"It's not about people only living longer if they train extremely intensively, wear themselves out and are completely out of breath," Schwendinger clarified.

Your Call to Action for High-Intensity Exercise for Longevity

If longevity is your goal, the evidence clearly supports making your workouts more vigorous rather than simply longer. To implement this, consider increasing your walking pace, incorporating short bursts of running into your routine, or choosing resistance-based interval training. Even small increases in intensity can lead to significant health gains without demanding a dramatic change in schedule. Begin with manageable steps, monitor your response, and aim for sessions that challenge your cardiovascular system while staying within safe limits.

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