at the end of a sedentary lifestyle is one negative health effectsBut getting out of a state of inactivity for a long time can be quite a challenge. Now, however, An easy way to get involved in the activity can be, A recent study shows short bouts of vigorous physical activity every day (climbing stairs, lifting a heavy bag, or speeding up a chore) There can be a huge impact on health.
“It’s very straightforward, but it’s not a buzzword,” says Emmanuel Stamatakis, a sports scientist at the University of Sydney who led the research.most peoplebut also health professionals They still think of physical activity as something you have to do during your free time, and that you need to go somewhere to do it.,
His team found that performing Three rounds of intense three-minute exercise every day can reduce a person’s chance of death by 40%. These short but vigorous bouts of activity also markedly reduced the likelihood of dying from cancer or heart disease.
To maximize the health benefits, Stamatakis recommends increasing the intensity of daily activities. But he acknowledges that the health benefits of regular exercise four or five times a week, for example, are clearly superior. “There is no question about that.”
According to the Pan American Health Organization (PAHO), one in four adults (1,400 million people in the world) do not do the recommended 150 minutes of moderate-intensity physical activity. Furthermore, in Latin America and the Caribbean, Physical inactivity levels increased from 33% to 39% between 2011 and 2016,
Not getting enough physical activity is associated with an increased risk of type 2 diabetes, heart disease, anxiety and depression, and premature death.
The US Department of Health and Human Services recommends at least 150 to 300 minutes of moderate-intensity physical activity, such as brisk walking or raking leaves, or 75 to 150 minutes of physical activity per week. Base, running or shoveling snow, which are more vigorous for health benefits. But such recommendations are often drawn from questionnaire-based studies that capture people who engage in long-duration exercise or sessions, usually longer than 10 minutes, says Stamatakis.
In recent years, the idea that every activity matters has been increasingly recognized and emphasized, he says. But the results depend on the intensity.
A few small studies have looked at the health effects of short bursts of high-intensity physical activity. Edward Coyle, an exercise physiologist at the University of Texas in the United States, has studied how four seconds of vigorous physical activity can counteract the harmful effects of prolonged sitting. They conducted a small study in which young adults rode an exercise bike as fast as they could five times an hour for four-second sprints over an eight-hour study period. His team found that these short bursts of activity improved fat metabolism. “I was surprised how effective these four-second shocks were,” he says. “They are just as effective as 30 minutes of continuous exercise,” he adds.
Stamatakis and his colleagues, for their part, wanted to find out whether activities of daily living that can be performed with some enthusiasm in a short amount of time may provide health benefits compared to sedentary or less active lifestyles.
use of portable devices to monitor activity
To study this, his team used data from Fitbit-like devices worn by nearly 25,000 adults who were identified as non-athletes. Over the course of seven days, they used machine learning tools to determine whether a person was sedentary, standing, walking, or performing high-intensity activities, such as running, for consecutive 10-second intervals. The researchers classified any motion as mild, moderate or high intensity. Then, for the next seven years, they followed the study participants who died and their cause of death.
The team found that people who engaged in at least four one to two minutes of high-intensity physical activity a day were nearly 40% less likely to die from cancer and 49% less likely to die from heart disease. According to Stamatakis, a greater number of sessions of this type of vigorous activity meant greater protection against mortality risks. “the more the merrier.”
These results surprised Coyle, who was not involved in the research. He was stunned by the benefits people could reap from even very little activity, which wasn’t even formal exercise.
The study was observational and looked at the relationship between physical activity and mortality risks, so researchers don’t know why some of these short bouts of vigorous physical activity seem to protect people. Hassan Zouhl, an exercise physiologist at the University of Rennes 2 in France who was not involved in the study, believes these movements may also raise heart rate and provide some health benefits, but stresses that the key intensity, duration, or both.
For now, the most important thing is to move more and sit less, says Matthew Ahmadi, a researcher at the University of Sydney and co-author of the study. “But when doing those activities, if you can hold the pace for short periods of time, you can maximize the personal health benefits.”