New research shows that small, short bursts of activity can have a big impact on heart health, especially for women.
A recent study published in the British Journal of Sports Medicine reveals that short bursts of intense movement, even as small as carrying groceries or climbing stairs, can significantly lower the risk of heart disease, particularly in women. This research highlights the importance of staying active, even in small ways, throughout the day.
How Small Movements Can Protect the Heart
The study, which analyzed data from 22,000 people in the UK, looked at those who were not actively exercising but engaged in brief, vigorous movements throughout their daily routine. These short bursts of activity could last less than a minute, and included tasks like carrying heavy items or walking briskly. The participants wore activity trackers to monitor their movement for a week in 2013 to 2015.
The results showed that women who accumulated just under 3.5 minutes of vigorous activity per day had a 45% lower risk of heart disease, including heart attacks, heart failure, and stroke, compared to women who did not engage in such activity. Notably, these women were more than 50% less likely to have a heart attack and nearly 70% less likely to develop heart failure.
For men, the benefits were also significant, but not as large. Men who got about 5.5 minutes of vigorous movement per day saw a 16% reduction in their risk of major heart problems. However, when looking at individual heart conditions like heart attacks or strokes, the benefit was not as clear.
Small Movements, Big Impact for Women
The study emphasizes that women can see significant benefits with even a small amount of physical activity. Dr. Meagan Wasfy, a sports cardiologist at Mass General Brigham, explains that the most dramatic improvements in heart health come from moving from a sedentary lifestyle to any amount of physical activity.
“Even brief bursts of movement can have a powerful effect, especially for people who do not already exercise regularly,” Dr. Wasfy said.
Interestingly, the research also found that women tend to get more benefit from the same amount of activity compared to men. This means women, even with fewer minutes of vigorous activity, can see a larger improvement in heart disease risk.
“Women can gain the same benefits as men with less activity,” Dr. Wasfy added.
Breaking Up Long Periods of Sitting Helps Heart Health
One of the key benefits of short bursts of activity is that they break up long periods of sitting, which is common for many people, especially those with desk jobs. Dr. Carol Ewing Garber, a professor at Columbia University, points out that this can have significant positive effects on heart health, including lowering blood sugar levels.
“Taking breaks from sitting and incorporating movement into your day can improve your overall heart health,” Garber said. She encourages people who work desk jobs to take short walks during the day to break up their sitting time.
However, experts stress that while short bursts of activity are beneficial, they should not replace regular, intentional exercise. Dr. Garber recommends aiming for at least 150 minutes of moderate exercise per week, as advised by health guidelines.
“I wouldn’t want people to think that just a few minutes of activity each day will protect them from heart disease,” she warned.
Consistency Is Key
Dr. Emmanuel Stamatakis, the lead author of the study, also stressed the importance of making short bursts of activity a regular habit. “It’s not about the occasional burst of activity; it’s about doing it regularly and frequently,” he said.
Making small amounts of activity a consistent part of daily life can have long-term health benefits. The goal is to stay active throughout the day, not just during a brief workout session.
What Does This Mean for You?
This research shows that you don’t need to commit to long hours of exercise each day to improve your heart health. Small changes, such as walking more, taking the stairs, or carrying groceries, can have a significant impact, especially for those who do not already exercise regularly.
While these short bursts of activity are beneficial, it is still important to maintain a regular exercise routine for overall health. Incorporating a variety of physical activities into your daily routine, along with other heart-healthy habits like eating a balanced diet and reducing stress, can help you maintain a healthy heart.
Conclusion
This new study emphasizes the importance of movement, no matter how small. Short bursts of vigorous activity, when done consistently, can make a big difference in reducing the risk of heart disease, especially for women. So, whether it’s carrying groceries or taking a brisk walk during your lunch break, every bit of movement counts toward better heart health.
Related articles:
- The 5 Best Exercise Supplements For Women
- Top 6 Protein Powder For Lean Muscle Female
- What Causes Weight Loss During Menopause？
