Here's more research showing the importance of vigorous exercise.

“Intensity is a main driver of reduced mortality risk

suggesting that the intensity of physical activity

rather than the quantity matters for longevity”

What is vigorous exercise?

"Vigorous exercise refers to physical activities that require a high level of effort and exertion.

It is characterized by:

Increased heart rate: Typically, 70-85% of maximum heart rate.

Heavy breathing: Difficulty speaking in complete sentences."

For some it's walking up hills, brisk walking, or lifting weights.

For others it can be sprinting, jumprope, and playing basketball.

And it doesn't need to be a lot. Some research advocates for just 3 minutes a day.