I Hate Long Workouts. This New Study Says That’s Okay.
I’m going to be honest with you. As a neurocoach, I talk about the importance of exercise all the time. I know the science. I see the benefits in my clients. But personally? I’ve always dreaded long workouts. The idea of spending 30 to 60 minutes on a treadmill feels like a huge chore on days when my to-do list is already a mile long.
For years, we’ve all been told the same thing: you need 150 minutes of “moderate” activity every week. That’s the magic number. But for busy women, that number can feel less like a helpful guideline and more like another standard we’re failing to meet. We feel guilty, we get discouraged, and we end up doing nothing at all.
Well, I have some news that I am genuinely excited to share. A groundbreaking new study was just published in the journal Nature Communications, and it completely changes the game for people like us. It’s the scientific proof I’ve been waiting for that says you don’t need to spend hours exercising to get the benefits.
The Old Rule Was Wrong (I Knew It!)
For a long time, the official rule was that 1 minute of intense, vigorous exercise was worth about 2 minutes of moderate exercise. So, a 15-minute jog was supposedly equal to a 30-minute brisk walk. But here’s the thing: that rule was based on people telling researchers how much they exercised. And let’s be real, our memory isn’t always accurate.
This new study didn’t rely on what people said. Instead, it used objective data from over 73,000 people who wore fitness trackers 24/7. The devices measured their actual movements, and the results were shocking.
It turns out, 1 minute of vigorous activity is actually worth 4 to 9 minutes of moderate activity.
That’s not a small difference. It means that intense exercise is way more efficient than we ever thought. The researchers themselves said their findings are in “stark contrast” to the old advice. For anyone who feels like they have no time, this is a huge relief.
What This Actually Means for Your Busy Life
Let’s be practical. What does this look like when you’re trying to fit movement into a packed schedule? It means you have more options. It means that all-or-nothing thinking is officially cancelled.
Here’s a simple chart to show you the difference:
When you see it laid out like this, the math is undeniable: a short burst of intense effort gives you a massive return on your investment.
Meet Your New Best Friend: The “Exercise Snack”
So, what counts as “vigorous” activity? It’s anything that gets your heart pumping and makes you breathe so hard that you can’t easily hold a conversation. You don’t need fancy equipment or a gym membership. You just need a few minutes.
I call these short bursts “exercise snacks.” They are quick, effective, and easy to fit in anywhere.
Here are a few ideas:
Take the Stairs: Don’t just walk up them, climb them with purpose for 1-2 minutes.
Kitchen Jumping Jacks: While you’re waiting for your coffee or tea, do 3 sets of 30-second jumping jacks.
Dance Party: Put on one of your favorite upbeat worship songs and just dance for the full 3-4 minutes. Let go and have fun with it!
Walk-Jog Combo: If you’re out for a walk, try jogging for 1 minute for every 4 minutes you walk.
From a brain-health perspective, this is pure gold. Short, intense workouts are amazing at boosting a protein called BDNF, which I call “Miracle-Gro for the brain.” It helps you think more clearly, lifts your mood, and protects your brain cells — all things that feel out of reach when you’re stressed and overwhelmed.
Grace Over Guilt, Every Time
As a Christian woman, you know your body is a temple (1 Corinthians 6:19-20). Taking care of it is an act of stewardship. But so often, that sense of duty gets twisted into guilt. We feel like we’re failing God if we aren’t doing everything perfectly, including our workout routine.
This new research feels like a gift of grace. It’s a reminder that stewarding our health doesn’t have to be another burden. It can be 5 minutes of joyful, heart-pumping movement. It can be an act of gratitude for the body God gave you, right in the middle of a messy, busy day.
So, if you’ve been telling yourself you don’t have time to exercise, I want to gently challenge that. You have 5 minutes. And now you know that those 5 minutes matter more than you ever imagined.
Start small. Pick one exercise snack to try today. And as you do, thank God for the ability to move, and let go of the guilt of not doing “enough.” Because sometimes, a little is exactly what you need.
