UK nutritionist reveals 1 minute of exercise can slash heart risk

Finding time to exercise can feel impossible in today’s busy world, but UK-based nutritionist Zib Atkins says you don’t need hours at the gym to boost your health. In a February 15 Instagram post, Atkins highlighted research showing that just one minute of vigorous exercise can deliver significant longevity benefits.

The study, which tracked over 73,000 adults in the UK, found that a single minute of high-intensity activity offered similar benefits to nine minutes of moderate exercise and 93 minutes of low-intensity movement. More impressively, participants engaging in vigorous activity saw a 40% lower risk of heart disease, a 40% reduced risk of early death, and a 50% decreased risk of type 2 diabetes.

So what counts as “vigorous”? Atkins clarified it’s not about elite performance. Instead, it’s the kind of effort that leaves you out of breath, heart pumping, and struggling to hold a conversation — achievable by almost anyone with short bursts of activity.

While the benefits are most notable even with just a minute, Atkins notes that doing more continues to improve results, up to about 40–50 minutes. He also stressed the importance of building a fitness foundation through regular low-intensity exercise, known as zone two training, to maximise long-term health outcomes.

The takeaway is simple: even a short, high-intensity burst in your day can dramatically lower your risk of chronic diseases, making it a powerful tool for anyone with a packed schedule. Atkins’ advice is especially relevant for those who feel they “don’t have time” for exercise — a single minute of effort may be all it takes to make a meaningful impact.