A new study shows that 15 minutes of two-minute bursts of vigorous activity per week is linked to longer life.
A two-minute burst of vigorous activity lasting 15 minutes per week can reduce the risk of death.
A burst of vigorous activity lasting two minutes at a time and only 15 minutes per week can reduce the risk of death. This is according to new research published on October 27 European Heart Journal, Journal of the European Society of Cardiology (ESC).[1]
Dr. Matthew N. Ahmadi of the University of Sydney, Australia, said: “The results suggest that short bursts of vigorous activity throughout the week may help us live longer. “The most commonly reported barrier to regular exercise is lack of time, so piling in small amounts throughout the day may be preferable for busy people.”
A second study showed that increasing the amount of physical activity for a certain period of time reduces the risk of cardiovascular diseases. This study was published on October 27 European Heart Journal.[2] “Our study shows that not only the amount of activity, but also the amount of weight, is important for cardiovascular health,” said study author Dr Paddy C Dempsey of the University of Leicester and University of Cambridge, UK, and the baker. Heart and Diabetes Institute, Melbourne, Australia.
Both studies included adults aged 40 to 69 from the UK Biobank, a large-scale biomedical database and research resource. Participants wore an activity tracker on their wrist for seven consecutive days. This is an objective way of measuring activity, and is particularly good for measuring sporadic activities of varying amounts throughout the day.
“Our research shows that not only the amount of activity, but also the intensity is important for cardiovascular health” – Dr. Paddy C. Dempsey
In the first study, 71,893 adults without cardiovascular disease or cancer were enrolled. Participants had a median age of 62.5 years and 56% were women. The researchers measured the total weekly amount of vigorous activity and the frequency of bouts lasting two minutes or less. Participants were followed for an average of 6.9 years. After excluding events that occurred within the first year, the investigators analyzed the association of volume and frequency of vigorous activity with death (from all causes, cardiovascular disease, and cancer) and with cardiovascular disease and cancer.
As the amount and frequency of vigorous activity increased, the risk of all five adverse outcomes decreased, with benefits seen at smaller doses. For example, participants with no vigorous activity had a 4% chance of dying within five years. The risk dropped to 2% for less than 10 minutes of vigorous activity per week, and to 1% for 60 minutes or more.
Compared to two minutes of vigorous activity per week, 15 minutes is associated with an 18 percent lower risk of death and a 15 percent lower risk of cardiovascular disease, and 12 minutes is associated with a 17 percent lower risk of cancer. Additional gains have been seen with higher amounts of vigorous activity. For example, 53 minutes a week is 36 percent less likely to die from any cause.
Regarding frequency, an average of four short bouts (up to two minutes) of vigorous activity per day was associated with a 27 percent lower risk of death. But health benefits were observed even at low frequencies: 10 short punches per week were associated with 16% and 17% lower risks of cardiovascular disease and cancer, respectively.
The second study included 88,412 adults without cardiovascular disease. The average age was 62 years and 58% were women. The investigators estimated the amount and extent of physical activity, and then analyzed their association with the incidence of cardiovascular disease (ischemic heart disease or cerebrovascular disease). Participants were followed for an average of 6.8 years.
The researchers found that both high volume and high intensity were associated with lower rates of cardiovascular disease. Increasing strength has led to a reduction in cardiovascular disease for the same amount of exercise. For example, cardiovascular disease rates are 14% lower when moderate-to-vigorous activity is 20% rather than 10%, which is the equivalent of changing a 14-minute walk to a brisk seven-minute walk.
“Our results suggest that increasing total physical activity is not the only way to reduce the risk of cardiovascular disease,” Dr. Dempsey said. Increasing the weight was also particularly important, adding both was good. This suggests that increasing the amount of activity you do is beneficial for heart health. For example, picking up the pace on your daily walk to the bus stop or completing chores faster.
References:
- “Violent Exercise, Heart Disease, and Cancer: How Much Is Enough?” By Matthew N. Ahmadi, Philip J. Clare, Peter T. Katmarczyk, Borja del Pozo Cruz, I-Min Lee, and Emmanuel Statamakis, 27 October 2022; European Heart Journal.
DOI: 10.1093/eurheartj/ehac572 - “Physical Activity Volume, Intensity and Incidence of Cardiovascular Disease” by Paddy C Dempsey, Alex V Rowlands, Tessa Strain, Francesco Zaccardi, Nathan Dawkins, Cameron Razi, Melanie J Davies, Kamlesh K Kunti, Charlotte L Edwardson, Catherine Wijndale, Soren Bridge. and Tom Yates, October 27, 2022; European Heart Journal.
DOI: 10.1093/eurheartj/ehac613 - “The Hare and the Tortoise: The Strength and Scientific Meaning of Physical Activity,” by Charles E. Matthews and Pedro F. Saint-Maurice, 27 Oct. 2022; European Heart Journal.
DOI: 10.1093/eurheartj/ehac626