A new study conducted at the Boston University School of Medicine has confirmed that moderate-to-vigorous exercise is the most efficient way to improve physical fitness and overall health. The research team hopes their findings will help people make more informed fitness choices, as excessive sitting has become a widespread epidemic.

While any form of movement is beneficial, moderate-to-vigorous exercise is three times better at cultivating fitness than walking and 14 times more effective than just cutting back on sedentary time in general. Improved physical fitness means stronger overall health and better odds of avoiding diseases such as heart disease, cancer, and diabetes.