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By now we know for sure that sitting for too long increases heart disease risk. For some of us, it is the only option owing to the nature of our jobs, while for some of us, from mothers to on-ground professionals, constantly moving is the norm. Well, here’s the thing– a recent study published in The British Journal of Sports Medicine revealed that middle-aged women who don’t engage in formal exercise can nearly cut their risk of major heart problems in half by doing just 3.4 minutes of vigorous daily activities, like carrying heavy groceries, power walking, or quickly climbing stairs.
Related: Sitting Too Much For A Prolonged Period Of Can Be Harmful: Here's Why?
What Did The Researchers Discover?
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The study focused on “vigorous intermittent lifestyle physical activity” (VILPA)—short, intense activities like climbing stairs or carrying groceries that naturally occur throughout the day. The findings showed:
- Women who participated in just 1.2-1.6 minutes of VILPA daily lowered their overall risk of cardiovascular events by 30%.
- Their risk of heart attack was reduced by 33%, and the risk of heart failure dropped by 40%.
- The study also found that the more VILPA women did, the lower their risk. Women who averaged 3.4 minutes of VILPA per day had a 45% lower risk of major heart events, a 51% lower risk of heart attacks, and a 67% lower risk of heart failure compared to women who didn’t engage in such activity.
Another research published in The Lancet too reported findings along similar lines– Even short bursts of physical activity can have significant benefits for heart health. Researchers focused on people who don’t engage in regular exercise, examining the effects of brief periods of vigorous activity on overall mortality risk and cardiovascular events. The results were striking—short bursts of physical activity lasting between 1 to 5 minutes could lower the risk of heart attack, stroke, heart failure, and other major heart issues.
The Importance Of Consistency
The key takeaway is that consistency matters. The study showed that daily bursts of activity, even lasting as little as 20-30 seconds at a time, can add up to significant heart health benefits. According to the study the important part is making it a daily habit, regardless of how brief the activity is.
Good News For Women Only?
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While the benefits were clear for women, the study found a weaker relationship for non-exercising men. Men who engaged in 5.6 minutes of VILPA daily saw only a 16% reduction in major cardiovascular event risk, and the benefits were less pronounced the less they engaged in such activity.
Though the study could not definitively explain the gender differences, It has been speculated that women might experience greater benefits from VILPA due to the greater effort required in daily activities.
Tips To Incorporate More Physical Activity
The research emphasises that short bursts of physical activity throughout the day are beneficial and easy to incorporate into daily life. Here are some simple ways to increase physical activity:
- Brisk Walking: A quick walk around the block or during a lunch break can make a difference.
- Taking the Stairs: Skip the elevator and take the stairs for a short but effective workout.
- Energetic Play: Engage in active play with children or pets to add some fun and movement to your day.
Get Up And Move For 4 Minutes: The Return On Investment Is Massive
Even if you’re not into regular exercise, small, consistent bursts of activity can significantly improve heart health and lower the risk of serious cardiovascular conditions. Whether it’s a few minutes of stair climbing or brisk walking, every bit counts. So, take a step towards better heart health by incorporating these simple activities into your daily routine.