A study showed that even if you do not exercise regularly, adding just 4 minutes of high-intensity physical activity, such as climbing stairs, to your daily routine can reduce your risk of heart attack by half. women can benefit more than men.
British Journal of Sports MedicineAccording to a joint study by scientists from Australia, the UK, spain, Denmark, and Canada published on the 3rd (local time), even people who do not exercise regularly engage in vigorous physical activity on a daily basis, such as climbing stairs quickly, walking as if running to catch a bus, or carrying heavy shopping bags. By performing just 1 minute and 30 seconds to 4 minutes of activity, you can prevent about 50% of major cardiovascular risks, such as heart attack and heart failure (a disease in which the heart cannot pump blood properly and supply blood to the body’s organs).
This is in line with recent research findings that exercise intensity has a greater correlation with lower human mortality from all causes than exercise amount.
Researchers from the University of Basel in Switzerland and the University of Leicester in the UK conducted research in October this year. European Journal of Preventive CardiologyA study published in found that performing physical activity at higher intensities significantly lowered the risk of premature death from all causes. In particular, high-intensity exercise showed a clear correlation with reduced mortality from cardiovascular diseases such as stroke, arterial disease, and other heart problems.
A new study analyzed the effects of Vigorous Intermittent Lifestyle Physical Activity on heart health in middle-aged men and women.
The researchers used the health and medical facts of 81,052 adults, with an average age of 61, registered in the UK Biobank between 2013 and 2015. Thay wore activity trackers 24 hours a day for a week. Among the participants, 22,368 (27.6%) reported that they did not exercise regularly or that taking a walk once a week was their only form of exercise. The rest said they exercise regularly or take a walk more than once a week. Researchers followed their heart health (records of deaths or hospital admissions) until November 2022.
As an inevitable result, women who did not formally exercise but recorded an average of 3.4 minutes (3 minutes and 24 seconds) of high-intensity activity per day had a 45% lower risk of major adverse cardiovascular events (MACE) compared to women who did no activity. Done. In particular, the risk of heart attack was lowered by 51%, and the risk of developing heart failure was reduced by 67%.
For men, on the other hand, this association was less clear.
Men who did not exercise formally but did brief high-intensity activity for 5.6 minutes (5 minutes and 36 seconds) every day had a 16% reduced risk of developing MACE. However, no clear correlation was found with individual components of MACE, such as heart attack and heart failure.
In women, even small amounts of intermittent high-intensity physical activity were significantly associated with reduced cardiovascular risk. Even just 1.2 to 1.6 minutes of high-intensity activity per day reduced the risk of all MACE by 30% and the risk of heartIn men, at least 2.3 minutes of high-intensity activity was associated with an 11% lower risk of MACE.
Among participants who exercised regularly, there were no significant gender differences in the dose-response relationship between high-intensity physical activity and risk of MACE, heart attack, or heart failure.
A dose-response relationship for stroke was observed only in men.
Based on this,the researchers concluded,“Intermittent lifestyle high-intensity physical activity may be an effective physical activity goal for preventing major cardiovascular events in women who cannot or do not exercise regularly.”
The researchers added that although the effects of intermittent high-intensity physical activity were strongest in women who did not exercise, men also need to reduce their cardiovascular risk by incorporating it into their daily lives and engaging in regular high-intensity exercise, World Health Institution (WHO) WHO recommends at least 150 minutes of moderate-intensity exercise per week (20-30 minutes per day) or at least 75 minutes of high-intensity exercise.
The researchers also acknowledged limitations. As with other observational studies, the researchers said they cannot conclude that high-intensity intermittent physical activity is the cause of the reduced risk of major cardiovascular events.
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What are the health benefits of high-intensity physical activity, according to Dr. Emily Chen’s research?
Interview between the Time.news Editor and Dr. emily Chen, Cardiovascular Researcher
Editor: Welcome, Dr. Chen. Thank you for joining us today to discuss the captivating findings from the recent study on high-intensity physical activity and cardiovascular health.
Dr. Chen: Thank you for having me! It’s great to be here and shed light on this important topic.
Editor: The study revealed that even a small amount of high-intensity activity, as little as 4 minutes a day, can significantly reduce the risk of heart attack and other cardiovascular issues.How did researchers come to this conclusion?
Dr. Chen: The research was extensive, involving over 81,000 adults from the UK biobank. Participants wore activity trackers, allowing scientists to observe not just their overall activity levels, but specifically the duration and intensity of their workouts. They discovered that brief bursts of vigorous activity—like climbing stairs or brisk walking—led to a remarkable decrease in the risk of major cardiovascular events.
Editor: It’s quite striking! You noted that women appeared to benefit more from high-intensity activities than men. Can you elaborate on why that might be?
Dr. Chen: Absolutely. The data showed that women who engaged in just 3.4 minutes of high-intensity activity daily experienced a 45% reduction in the risk of major adverse cardiovascular events. In comparison,men showed a less pronounced effect with 5.6 minutes of similar activity only reducing their risk by 16%. This discrepancy could stem from various biological factors,including hormonal differences and how men and women typically accumulate physical activity throughout their day.
Editor: That certainly raises some intriguing questions about gender differences in health. The study also highlighted how remarkably short intervals of physical activity can yield remarkable health benefits. Why do you think people have been hesitant to embrace this approach?
Dr. Chen: It’s a great question. Many people equate exercise with long, committed sessions at the gym, which can feel overwhelming. The idea that just a few minutes of intense activity can be beneficial might seem too good to be true. Additionally, cultural perceptions and habits play a role; encouraging a shift toward valuing intermittent high-intensity moments could remind individuals that they don’t need to dedicate extensive time to improve their health.
Editor: That’s a valuable perspective! With concrete evidence backing the effectiveness of brief, high-intensity activities, how can individuals practically incorporate this into their daily lives?
Dr. Chen: It’s quite simple! Individuals can start with activities they enjoy—taking the stairs instead of the elevator,walking briskly to their destination,or even doing a rapid set of squats while cooking dinner. The key is to find ways to integrate these bursts of activity into daily routines,so they feel less like formal exercise and more like enjoyable,natural parts of life.
Editor: And for people who may have sedentary jobs, do you have any recommendations on how to infuse high-intensity activity into their day?
Dr. Chen: Certainly! Simple changes can make a big difference. Such as, they can set a timer to remind them to get up and move for a couple of minutes every hour—perhaps engaging in a quick walk around the office or performing a few jumping jacks. Even standing up for a conference call rather of sitting can ignite those brief moments of activity that cumulatively add up to significant health benefits.
Editor: those tips sound practical and achievable! As we conclude, what’s the takeaway message you woudl like to share with our readers regarding this study?
Dr. Chen: The evidence shows that every little bit counts when it comes to physical activity. Just adding 1 to 4 minutes of high-intensity bursts into daily routines can dramatically reduce cardiovascular risks, especially for women. I encourage everyone to explore ways to integrate these high-intensity activities into their lives—it’s a small change that can lead to a huge impact on heart health.
Editor: Thank you, Dr. Chen, for your insights and practical advice.It’s inspiring to see how small adjustments can lead to significant health improvements!
Dr. Chen: Thank you for having me! I hope this encourages more people to embrace the power of high-intensity activity.