At a time when consumers are getting mixed messages regarding the value of exercise, the New York Times serves up a recently published study from Finland pointing to moderate and vigorous exercise as a cancer prevention tool.

Researchers studied the physical activity habits of about 2500 middle-aged Finnish men over the course of 17 years. After controlling for factors such as age, fiber and fat intake, and cigarette smoking, among other variables, the researchers found that the men who were most physically active were the least likely to develop cancer ― especially lung or gastrointestinal cancer.

The really interesting part was the type of exercise that proved most beneficial ― higher intensity exercise. Jogging was the most vigorous exercise studied, and the least vigorous were activities like fishing. According to study authors, the men who jogged or engaged in exercise of similar intensity at least 30 minutes a day had the least cancer risk ― a 50% reduction in the risk of dying prematurely from cancer.

As an exercise physiologist, I usually recommend activities that really get the heart pumping.  Nothing against “gardening” ― it’s a good thing for many reasons, and it can be strenuous at times. But the intensity of gardening, like so many other activities, really depends on the person doing it.

As this study confirms, activities that make you break a sweat for 30 minutes are more beneficial in terms of cancer prevention than low-intensity activities that still “count,” technically as physical activity. There’s also a wealth of research pointing to the benefits of moderate-vigorous intensity exercise in terms of brain function, heart health, weight maintenance, and mood.

Yes, doing anything is better than doing nothing ― you do have to start somewhere. Yes, if you’re sedentary now, you should increase your physical activity gradually. Yes, if you have chronic conditions or symptoms, you should check with your health care provider before starting a program of strenuous exercise. But, most people I’ve worked with (including those with a variety of medical conditions) can manage a brisk walk ― swinging their arms, walking with purpose instead of a stroll or an amble. I understand there are very real barriers to exercise for many people. But for many people, the biggest barriers of all are self-imposed ― “I don’t have time. I’m too tired. It’s too boring.”

As you make physical activity a lifelong habit, make room for gardening, golf, bowling, and other low-intensity activities that you enjoy. They’re an important part of your baseline activity level and your quality of life. But to enjoy some of the most compelling health benefits of exercise, make sure you also devote time and effort regularly to the moderate-to-vigorous activities ― things like brisk walking, stair climbing, hiking, jogging, biking, and swimming ― that really get your pulse moving and your sweat glands working.

Making time for more vigorous exercise takes effort and commitment ― but it’s an investment that you’ll never regret, paying out returns that will make you wonder why you waited so long.