{"id":3848,"date":"2026-05-14T17:02:13","date_gmt":"2026-05-14T15:02:13","guid":{"rendered":"https:\/\/formulazdravlja.com\/?p=3848"},"modified":"2026-05-14T17:29:32","modified_gmt":"2026-05-14T15:29:32","slug":"sta-je-vaznije-za-zdravlje-koliko-se-krecemo-ili-koliko-intenzivno","status":"publish","type":"post","link":"https:\/\/formulazdravlja.com\/en\/sta-je-vaznije-za-zdravlje-koliko-se-krecemo-ili-koliko-intenzivno\/","title":{"rendered":"What Matters More for Health \u2013 How Much We Move or How Intensely?"},"content":{"rendered":"<p class=\"wp-block-paragraph\">For years, we have been hearing the same message: \u201cJust move more.\u201d\nAnd it is true \u2014 physical activity is one of the most important pillars of health. However, modern science is now asking a far more interesting question:<\/p>\n\n\n\n<h5 class=\"wp-block-heading\">Is it more important how long we are active \u2014 or how intensely?<\/h5>\n\n\n\n<p class=\"wp-block-paragraph\">A large new study published in the prestigious <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/41905344\/\" target=\"_blank\" rel=\"noreferrer noopener\">European Heart Journal<\/a> provides some fascinating answers.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Researchers analyzed data from the UK Biobank, one of the world\u2019s largest health databases.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The study included:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>more than 96,000 participants with device-measured activity data using wrist accelerometers,<\/li>\n\n\n\n<li>and over 375,000 participants with self-reported physical activity data.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">The researchers examined the risk of:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>cardiovascular disease,<\/li>\n\n\n\n<li>atrial fibrillation,<\/li>\n\n\n\n<li>type 2 diabetes,<\/li>\n\n\n\n<li>fatty liver disease (MASLD),<\/li>\n\n\n\n<li>chronic kidney disease,<\/li>\n\n\n\n<li>chronic respiratory disease,<\/li>\n\n\n\n<li>inflammatory conditions,<\/li>\n\n\n\n<li>dementia,<\/li>\n\n\n\n<li>and all-cause mortality.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">The findings revealed something very important: even a small proportion of vigorous physical activity was associated with a significantly lower risk of chronic diseases.<\/p>\n\n\n\n<h5 class=\"wp-block-heading\">What Does \u201cVigorous Physical Activity\u201d Actually Mean?<\/h5>\n\n\n\n<p class=\"wp-block-paragraph\">When people hear \u201cvigorous activity,\u201d they often imagine:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>professional sports,<\/li>\n\n\n\n<li>exhausting workouts,<\/li>\n\n\n\n<li>or hours spent in the gym.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">But that is not necessarily what this study refers to.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">For most people, higher-intensity activity may simply include:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>brisk uphill walking,<\/li>\n\n\n\n<li>climbing stairs,<\/li>\n\n\n\n<li>faster cycling,<\/li>\n\n\n\n<li>short intervals of faster walking,<\/li>\n\n\n\n<li>dancing,<\/li>\n\n\n\n<li>or any movement that noticeably increases breathing and heart rate.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">In other words: the body needs a certain level of stimulus in order to adapt. Just 4% More Intense Activity \u2014 Significant Benefits. One of the most striking findings of the study was that participants who accumulated more than 4% vigorous physical activity within their total activity volume had:\na 29\u201361% lower risk of various chronic diseases.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Intensity appeared to play a particularly important role in:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>cardiovascular disease,<\/li>\n\n\n\n<li>heart rhythm disorders,<\/li>\n\n\n\n<li>dementia,<\/li>\n\n\n\n<li>respiratory diseases,<\/li>\n\n\n\n<li>and inflammatory conditions.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">For type 2 diabetes and fatty liver disease, both:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>total activity volume,<\/li>\n\n\n\n<li>and intensity were important.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">This means there is a meaningful difference between:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>walking slowly for an hour,<br>or<\/li>\n\n\n\n<li>including at least short periods of more challenging movement.<\/li>\n<\/ul>\n\n\n\n<h5 class=\"wp-block-heading\">But There Is One Very Important Thing!<\/h5>\n\n\n\n<p class=\"wp-block-paragraph\">This study does NOT mean:\n\u201charder is always better.\u201d<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">That would be an oversimplification \u2014 and potentially harmful.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Because:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>not all organisms are the same,<\/li>\n\n\n\n<li>not everyone has the same recovery capacity,<\/li>\n\n\n\n<li>and not everyone has the same metabolic reserve.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">What feels like \u201cmoderate activity\u201d for an athlete may represent substantial physiological stress for another person.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Especially in individuals dealing with:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>chronic fatigue,<\/li>\n\n\n\n<li>hormonal imbalance,<\/li>\n\n\n\n<li>low energy availability,<\/li>\n\n\n\n<li>chronic stress,<\/li>\n\n\n\n<li>poor recovery,<\/li>\n\n\n\n<li>or general physiological exhaustion.<\/li>\n<\/ul>\n\n\n\n<h5 class=\"wp-block-heading\">When Exercise Becomes Another Stressor<\/h5>\n\n\n\n<p class=\"wp-block-paragraph\">Modern culture often glorifies:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>constant productivity,<\/li>\n\n\n\n<li>intense workouts,<\/li>\n\n\n\n<li>and pushing beyond limits.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">However, a body that lacks sufficient energy and regenerative capacity may respond to excessive exercise with:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>worsening fatigue,<\/li>\n\n\n\n<li>hormonal disruption,<\/li>\n\n\n\n<li>immune dysfunction,<\/li>\n\n\n\n<li>poor recovery,<\/li>\n\n\n\n<li>and persistent symptoms.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">This is why physical activity should always be:\nindividualized, progressive, and aligned with the body\u2019s current adaptive capacity.<\/p>\n\n\n\n<h5 class=\"wp-block-heading\">What Does This Study Really Teach Us?<\/h5>\n\n\n\n<p class=\"wp-block-paragraph\">Not that everyone must train intensely. Rather: the body benefits from a stimulus that encourages adaptation.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">That is the key principle:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>not too little,<\/li>\n\n\n\n<li>but not too much either.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">The goal is not exhaustion,\nbut the development of:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>metabolic flexibility,<\/li>\n\n\n\n<li>resilience,\n.<\/li>\n\n\n\n<li>better conditioning,<\/li>\n\n\n\n<li>and improved recovery capacity<\/li>\n<\/ul>\n\n\n\n<p class=\"has-text-align-right wp-block-paragraph\"><em>Source: <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/41905344\/\">Wei J. i saradnici. Volume vs intensity of physical activity and risk of cardiovascular and non-cardiovascular chronic diseases. European Heart Journal. 2026. DOI: 10.1093\/eurheartj\/ehag168<\/a><\/em><\/p>\n\n\n\n<h5 class=\"wp-block-heading\">\ud83c\udf3f\u00a0<strong><a href=\"https:\/\/formulazdravlja.com\/en\/\">THE HEALTH FORMULA<\/a>\u00a0\u2013 prevention begins with understanding<\/strong><\/h5>\n\n\n\n<p class=\"wp-block-paragraph\">Physical activity is not a punishment for the body,\nnor simply a tool for burning calories.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">It is a biological signal that encourages the organism to:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>adapt,<\/li>\n\n\n\n<li>strengthen,<\/li>\n\n\n\n<li>regenerate,<\/li>\n\n\n\n<li>and become more resilient.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">But for the body to respond properly to that signal,\nit also needs:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>adequate energy,<\/li>\n\n\n\n<li>sufficient protein and micronutrients,<\/li>\n\n\n\n<li>quality sleep,<\/li>\n\n\n\n<li>and proper recovery capacity.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">That is why the real goal is not: \u201cexercise more at all costs,\u201d but: finding the optimal amount and intensity of movement that the body can tolerate, adapt to, and ultimately transform into health.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud83d\udccc Because health is not merely the absence of disease \u2014 it is the body\u2019s ability to adapt, regenerate, and endure.<\/p>","protected":false},"excerpt":{"rendered":"<p>Godinama slu\u0161amo istu poruku: \u201eVa\u017eno je samo da se kre\u0107ete\u201c. I zaista \u2013 fizi\u010dka aktivnost predstavlja jedan od najva\u017enijih stubova zdravlja. Me\u0111utim, savremena nauka danas postavlja jedno mnogo zanimljivije pitanje: Da li je za zdravlje va\u017enije koliko dugo smo aktivni \u2013 ili koliko intenzivno? Nova velika studija objavljena u presti\u017enom \u010dasopisu European Heart Journal donosi [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":3853,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[],"class_list":["post-3848","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"blocksy_meta":[],"_links":{"self":[{"href":"https:\/\/formulazdravlja.com\/en\/wp-json\/wp\/v2\/posts\/3848","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/formulazdravlja.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/formulazdravlja.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/formulazdravlja.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/formulazdravlja.com\/en\/wp-json\/wp\/v2\/comments?post=3848"}],"version-history":[{"count":3,"href":"https:\/\/formulazdravlja.com\/en\/wp-json\/wp\/v2\/posts\/3848\/revisions"}],"predecessor-version":[{"id":3852,"href":"https:\/\/formulazdravlja.com\/en\/wp-json\/wp\/v2\/posts\/3848\/revisions\/3852"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/formulazdravlja.com\/en\/wp-json\/wp\/v2\/media\/3853"}],"wp:attachment":[{"href":"https:\/\/formulazdravlja.com\/en\/wp-json\/wp\/v2\/media?parent=3848"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/formulazdravlja.com\/en\/wp-json\/wp\/v2\/categories?post=3848"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/formulazdravlja.com\/en\/wp-json\/wp\/v2\/tags?post=3848"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}