In a recent study led by researchers at the University of Sydney, brief bursts of intense physical activity throughout the day have been linked to a dramatic reduction in the risk of major cardiovascular events, particularly for women.
The study, published in the British Journal of Sports Medicine, highlights the impact of engaging in short sessions of high-intensity exercise, termed vigorous intermittent lifestyle physical activity (VILPA), on cardiovascular health. Participants, numbering over 103,000 from the UK Biobank, were tracked using activity monitors over a week-long period between 2013 and 2015. The research found that just 1.5 to 4 minutes of VILPA each day could significantly reduce the risk of heart disease and related complications, including strokes and heart attacks.
Professor Emmanuel Stamatakis, the study’s lead author, observed that physical inactivity contributes to millions of deaths annually and is responsible for a substantial portion of cardiovascular diseases. He emphasized the importance of finding feasible ways for people to integrate physical activity into their daily lives. While structured exercise programs are effective, they are only regularly followed by a minority of the population. VILPA, involving activities such as taking the stairs or carrying groceries, provides an accessible alternative that doesn’t require extensive time or special arrangements.
The findings are particularly pronounced in women. Female participants who recorded at least 3.4 minutes of VILPA daily were found to have a 45% lower risk of major adverse cardiovascular events compared to their less active counterparts. Even minimal daily engagement, like 1.2 to 1.6 minutes of VILPA, showed significant health benefits, reducing risks of heart failure and heart attacks by notable percentages. Stamatakis noted that these small but impactful exercise habits could potentially encourage a more consistent practice of physical activity over time.
Conversely, male participants needed around 5.6 minutes of daily VILPA to see a 16% reduction in cardiovascular risk. The study did not find clear links between VILPA and specific types of cardiovascular events among men, which might be due to differences in exercise intensity and frequency between the genders.
Experts, including Dr. Cheng-Han Chen and Dr. Rigved Tadwalkar, underscored the promising nature of these results, which offer an alternative to traditional exercise regimes. They stressed the potential for these findings to encourage preventive health measures through manageable lifestyle adjustments. The incorporation of VILPA into daily routines is seen as an effective way to enhance cardiovascular health while being adaptable to individual needs.
For those seeking to increase their VILPA, integrating activities like short bouts of stair climbing, brisk walking, or carrying heavy items could make a significant difference. Utilizing environments, such as homes or workplaces, to facilitate these brief, intense activities, alongside reminders to move, can support heart health and general well-being.
The research presents a compelling case for the inclusion of brief sessions of intense physical activity in daily routines to significantly reduce cardiovascular risks. These findings underline the value of making small, manageable changes to everyday habits, offering a practical approach to enhancing heart health, particularly for women. As the study illustrates, even minimal but consistent efforts can lead to substantial health benefits.
Source: Medicalnewstoday
