While some exercise is always better than nothing when it comes to our health, research continues to highlight the value of even a little bit of physical activity. Newly published research in the field suggests that when he performs two consecutive minutes of high-intensity exercise a week, this lifestyle is associated with a lower risk of all-cause mortality and may extend life. It was shown that there is
Finding time to exercise for long periods of time isn’t always easy, but recently we’re starting to see that even bite-sized sessions can improve your health. How splits help maintain muscle mass, how just lowering dumbbells 6 times a day can significantly improve muscle strength, and how using stairs instead of lifts helps your brain maintain or late volume.
This new study was published in two papers, Again, we focus on exercise solutions for people who don’t have time. We used data from an activity tracker worn on a to derive insights into their exercise habits.
In the first study, which involved more than 70,000 adults without cardiovascular disease or cancer, researchers analyzed the amount and frequency of vigorous activity and compared all-cause mortality with those two conditions. investigated the relationship.
Even small amounts of activity seemed to have some effect. Complete inactivity was associated with his 4% risk of dying within 5 years. This was halved with less than 10 minutes of vigorous exercise per week, and 60 minutes or more reduced the risk to 1%. Ingestion reduced the risk of death from any cause by 36%.
And this analysis revealed that accumulating that time in short bursts of up to 2 minutes spread throughout the day is also beneficial. Four bouts of vigorous activity daily was associated with a 27% lower risk of death, while 10 short bursts per week was associated with a 16% lower risk of cardiovascular disease and a 17% lower risk of cancer. associated with a decline.
“The results show that accumulating brisk activity in short bouts over the course of a week can help us live longer,” said study author Matthew N. Dr. Ahmadi says, “Given that lack of time is the most commonly reported barrier to regular physical activity, sporadically accumulating small amounts during the day can be beneficial for busy people.” It may be a particularly attractive option.
A second study examined the relationship between the amount and intensity of exercise and the risk of cardiovascular disease. The authors found that risk decreased significantly with increasing intensity for the same amount of exercise. As an example, when moderate-to-vigorous activity accounted for 20% of activity instead of 10%, the risk of cardiovascular disease was 14% lower.
“Our results suggest that increasing total physical activity is not the only way to reduce the likelihood of developing cardiovascular disease,” said study author Paddy C. Dempsey, Ph.D. . “Increasing intensity was also particularly important, but it was best to increase both. This shows that increasing the intensity of an activity you’re already doing is good for your heart health. Increase the pace of your daily walks or complete household chores faster.”
two papers European Heart Journal, You can access it here and here.
Source: European Society of Cardiology by EurekAlert
