For those with ample time, it is advised to add extensive Zone 2 training on top of two weekly high-intensity workouts, as studies show benefits up to 600 minutes per week.

New research using smart trackers shows vigorous physical activity has four to nine times the health impact of moderate activity, not just double as previously thought.

To achieve the same reduction in type 2 diabetes risk as one minute of vigorous activity, you would need to perform 94 minutes of light activity like leisure walking.

For non-exercisers, just three daily bouts of vigorous activity lasting one to two minutes each was associated with a 38-40% reduction in all-cause and cancer mortality risk.

The health benefits of exercise have a strong dose-response, meaning the first bout of activity provides a much larger drop in mortality risk than subsequent bouts.

Incorporating 'exercise snacks' like taking the stairs or doing wall squats for one to two minutes, three to five times a day, can capture most of the benefits of exercise.

Vigorous intermittent lifestyle physical activity (VILPA), like carrying heavy boxes, for just 3-4 minutes daily can lower mortality risk by 22-28% in non-exercisers.