Fitness coach and entrepreneur Dan Go is spotlighting new research that reveals a surprisingly simple way to extend lifespan: brief, vigorous movement during everyday activities.

“In a study of over 25,000 self-proclaimed non-exercisers, researchers found that short bursts of vigorous movement, like hustling up stairs or speed-walking to catch a delivery guy, cut the risk of dying by up to 40%,” Go wrote in his May 2 edition of 4-Minute Fridays.

The study identified the “magic number” as just 3 to 4 minutes of effort per day, broken into 1- to 2-minute intervals. Unlike formal workouts, these short bursts don’t require gym equipment or scheduling—just intention and intensity.

Go emphasizes that these findings are especially encouraging for those who feel daunted by traditional exercise routines. “You don’t need to crush yourself in the gym to get life-extending benefits,” he noted, framing movement as a non-negotiable element of everyday health rather than a time-consuming chore.

Dan Go is the founder of High Performance Founder, where he helps busy entrepreneurs and professionals build fit, high-energy lives using practical, research-backed strategies. His popular weekly newsletter, 4-Minute Fridays, distills performance science into actionable tips for health, longevity, and productivity.