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So these are real numbers The data is kind of insane: 9 minutes a day of vigorous bursts (3 minutes, 3 times) links to a 40% reduction in all-cause mortality, 40% reduction in cancer mortality, and 50% reduction in cardiovascular mortality Even 3 to 3.5 minutes a day showed meaningful reductions in some studies Getting up and doing 10 bodyweight squats every 45 minutes during a workday regulates blood glucose better than a 30-minute walk Sedentary behavior is an independent cancer risk factor even if you also exercise