Even if you just climb the stairs quickly for 4 minutes every day… Women, 50% lower risk of heart attack!

by times news cr
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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 Medicine
According 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.

  • Hot news now

  • 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.

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