Short bursts of intense exercise might be the key to reducing the risk of serious cardiovascular events, especially for women, according to new research from the University of sydney.
The study, wich was published in the British Journal of Sports Medicine, analyzed data from over 103,000 middle-aged men and women enrolled in the UK Biobank. Researchers found that women who incorporated just 3.4 minutes of vigorous intermittent lifestyle physical activity (VILPA) into their daily routine were considerably less likely to experience a heart attack,heart failure,or any other major cardiovascular event compared to women who didn’t engage in VILPA.
Even shorter bursts of VILPA, averaging 1.2 to 1.6 minutes, were associated with notable reductions in heart failure risk for women.
Professor Emmanuel Stamatakis,a lead researcher on the study,highlights the importance of VILPA as an accessible choice to traditional exercise routines.
"Incidental physical activity, things we do as part of our daily routines, offers many untapped opportunities, but we don’t fully understand how best to promote it or support people in incorporating it into their lives," Stamatakis explains. " VILPA offers a straightforward solution.
These short, intense bursts of activity, lasting anywhere from 10 seconds to a minute, can be seamlessly integrated into our daily lives and don’t require extensive planning or gym memberships."
The study’s findings also revealed that women significantly increased their intensity during VILPA bouts (around 83%), compared to men (around 70%). This higher intensity may contribute to the more pronounced cardiovascular benefits observed in women.
While the study found a modest association between VILPA and reduced major cardiovascular risk in men, further research is needed to fully understand the gender-specific impact.
Dr. Rigved Tadwalkar, a cardiologist at Providence Saint John’s Health Center, expressed optimism about the study’s implications.
"The findings suggest that even minimal amounts of VILPA can significantly reduce the risk of MACE in women who typically do not engage in structured exercise. This is especially encouraging for patients who find it challenging to adhere to traditional exercise regimens due to time constraints, physical limitations, or other barriers. "
Integrating VILPA into your daily routine doesn’t have to be complicated.
"Use your environment to your advantage," suggests Dr. Chen. "Take a couple of minutes to briskly climb stairs a few times a day, or carry heavy groceries for short distances. Tiny changes can make a big difference."
Dr. Tadwalkar notes that setting reminders throughout the day to incorporate brief bursts of activity can be helpful, especially for those working from home or in an office setting. "
Even quick exercises like jumping jacks and squats can be effective," he suggests.
Ultimately,finding ways to elevate your heart rate in short intervals throughout the day is key. This not only contributes to cardiovascular health but can also boost your overall energy and well-being.