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These Two Minutes Matter
9 June 2026
Allison read Just 2 minutes a day of this type of exercise may help you live longer and was excited to learn about a study published in the European Heart Journal.
Tags: allison read, balance
Whatever your age or fitness level, there’s encouraging news: a recent study published in the European Heart Journal found that people who did not engage in formal exercise but accumulated just one to two minutes of vigorous activity each day—in short bursts—had a significantly lower risk of chronic disease and death.
Really? Just two minutes? Yes, it’s true.
In his Washington Post column, Jordan D. Metzl, MD, explains how the study supports the benefits of both vigorous physical activity (VPA) and vigorous intermittent lifestyle physical activity (VILPA). During VPA, your heart rate increases, your breathing becomes more labored, and carrying on a conversation becomes a little more difficult. VILPA, on the other hand, “includes things most people don’t think of as exercise: climbing stairs quickly, carrying heavy groceries, walking uphill with purpose or hurrying to catch a train.”
I was especially encouraged to learn that something as simple as walking a little faster while carrying groceries—or adding a few extra items to each bag—can make a meaningful difference in your health over time.
I start each day by walking my sweet dog, Henry. We’re always out for at least 10 minutes and sometimes as long as 20. Recently, I’ve been following Dr. Metzl’s advice to one of his 64-year-old patients: every few minutes, I increase our pace for 20 to 30 seconds. Henry acts like it’s a fun game, and I’ve noticed an unexpected benefit. My strength training and longer treadmill workouts, which had started to plateau, have improved.
My next goal is to add a brisk walk up the four flights of stairs in our office before lunch each day. Since reading Dr. Metzl’s article in April, I’ve found myself looking for opportunities to add a two-minute burst of VPA or VILPA throughout the day. I’ve always known that a quick movement break helps reduce stress and boosts my energy in the moment. Now I have additional motivation: evidence that just a couple of minutes of vigorous effort can have a meaningful impact on long-term health—and without leaving me too sweaty for the rest of the workday.
Too often, concerns about falls or overexertion discourage older adults from exercising at an intensity that can improve longevity and help prevent age-related decline and injuries. Metzl explains why this type of activity is not only safe for older adults but can be an important part of aging well. Since reading this article, my mother has added going up and down her stairs three times a day. She holds on to the handrails on both sides to help with her balance, but that doesn’t detract from the benefit, and she’s delighted by the increased strength she can feel after just one month of this new activity.
How can you add more VPA or VILPA to your day?
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