In a recent study, researchers found that just a few minutes of intense physical activity each day can significantly reduce the risk of heart attacks, stroke, and heart failure. This type of activity, known as vigorous intermittent lifestyle physical activity (VILPA), can include activities like climbing stairs, carrying heavy shopping, or even engaging in sexual activity. The study found that women who engaged in 3.4 minutes of intense activity daily had a 45% lower risk of heart problems compared to those who were sedentary. Men also saw a reduction in risk, although not as significant as women.
The study, conducted by researchers from the University of Sydney, Australia, analyzed data from over 81,000 middle-aged individuals who wore activity trackers for two years. The findings showed that even brief bouts of physical activity, such as walking, playing with children or pets, or power walking, can have a positive impact on heart health. Those who engaged in 5.6 minutes of intense activity daily without any formal exercise saw a 16% decrease in the risk of heart attacks, strokes, and heart failure. The study suggests that incorporating short bursts of vigorous physical activity into daily life could be a promising option for those who are not keen on structured exercise.
While the study emphasizes the benefits of brief intensive exercise, it is important to note that there are no quick fixes for health. However, the results indicate that even small increases in activity levels can have a significant impact on heart health and may help individuals develop a regular physical activity habit. Other studies have also shown that simple activities like climbing stairs or engaging in sexual activity can have protective effects on the heart. With around 7.6 million Brits living with heart or circulatory diseases, finding ways to reduce the risk of heart attacks and stroke is crucial.
To reduce the risk of heart attacks and strokes, focusing on factors like maintaining a healthy diet, incorporating regular exercise, monitoring blood pressure, quitting smoking, and limiting alcohol consumption can be beneficial. A diet rich in fruits and vegetables, low in saturated fats, and high in fibre can help reduce cholesterol levels and improve heart health. Engaging in aerobic exercises like walking, running, cycling, or swimming can strengthen the heart and improve circulation. Strength training exercises are also recommended to control weight and reduce blood pressure.
Managing blood pressure through diet and exercise is important for overall heart health, especially as high blood pressure is a significant risk factor for heart attacks and strokes. Regular monitoring of blood pressure, especially after the age of 40, is recommended by healthcare professionals. Quitting smoking and limiting alcohol consumption are also essential steps in reducing the risk of cardiovascular events. By following these recommendations and incorporating physical activity into daily life, individuals can take proactive steps to protect their heart health and reduce the risk of heart attacks and stroke.
