Thursday, February 9, 2023

Just one-minute bursts of exercise during daily activities may help you live longer and better

Two investigations published in the October issue of European Heart Journal Using data from over 70,000 adults, UK Biobank recently concluded that just 20 minutes of vigorous physical activity a week can reduce all-cause mortality and reduce the risk of heart disease by 40%. Can

Drawing on the same British Biobank data and examining accelerometer records from 25,000 people who didn’t exercise regularly with an average age of about 60, and a follow-up of about seven, researchers from the University of Sydney have published a new article, In this case the magazine naturopathyIn which they maintain that short bursts of just one minute of intense exercise during a daily routine (carrying groceries home from the supermarket, briskly walking to work or taking the stairs, for example) have a significant impact on health. may have an impact. Most sedentary people.

“This is the first study wearable The focus is particularly on the health effects of physical activity carried out as part of daily life”, Dr. Emmanuel Stamatakis, one of the authors of the research, tells EL PAÍS, who explains Given that more than 70% of middle aged people in most countries of the world do not exercise regularly in their spare time, there is a need to better understand whether these same people are engaging in casual physical activity during daily routines. How can you benefit from

This is what scientists have dubbed “vigorous intermittent lifestyle physical activity” (VILPA), which is physical activity performed during a routine, for Stamatakis, without expense, special arrangements or time commitment, and not There are significant practical advantages over structured exercise without the need for travel itself. for a sporting facility.

“In our research, we found that three to four minute bursts of VILPA per day reduced the risk of cardiovascular disease-related mortality by about 50% compared to people who did not do that exercise; and about 40% in increased risk of mortality from all causes and from cancer. We were not surprised to find beneficial associations because we knew that vigorous physical activity is very potent, especially when it is intermittent and repeated, but we were surprised by the large magnitude of the associations, given that in VILPA How little daily physical activity was there. of total duration.” , argues the author.

Not surprisingly, the observed benefit for cardiovascular health with only 4.4 min of VILPA (i.e., only 30 min of vigorous physical activity a week) is comparable to that seen in other recent studies using questionnaires and which places the recommendations in the middle. Between 75 and 150 minutes of vigorous physical activity a week is performed during free time.

“This is a very interesting study as it highlights the potential benefits of short bouts of intense exercise in people who do not consider themselves to be athletes and who report not exercising in their spare time, suggesting that regular daily activities, for example, walking uphill, climbing stairs, or carrying groceries, even for a total of 4 to 5 minutes per day, heart disease, cancer confer significant benefit in reducing the risk of death from , or .all disease .causes. ”reflects Dr. Fernando de la Guia, coordinator of the Sports Cardiology Working Group of the Spanish Society of Cardiology.

Research results have shown greater health benefits that longer bursts of intense exercise were performed. Specifically, a maximum of 11 VILPA bursts per day was associated with a 65% reduction in the risk of cardiovascular death and a 49% reduction in the risk of cancer-related death compared to those who did no activity.

“What the studies tell us is we have to keep going. With four minutes you already get the benefits, yes, but if we manage to do ten one-minute bursts, that’s much better. And finally , repeating that routine of 10 bursts of VILPA per day is already getting us closer to the pattern of a person who does physical exercise, up to the minimum physical activity limit recommended by the WHO; and the pattern of the switch phenotype, which is “sitting”. is with more transition from “walking,” Dr. Amelia Carro, specialist in preventive and sports cardiology and director of the Corvilud Institute in Candas (Asturias), who says it is important that the results of this study do not invite people to think that two minutes of speed a day is sufficient.

“You have to do physical exercise, mainly strength, which are exercises we tend to forget. People continue to go for walks, but they have stopped carrying shopping bags as they take them from the supermarket , climbing stairs as they take the elevator, and muscle-strengthening exercises are as necessary on a daily basis.

Turn daily activities into bouts of intense exercise

As Stamatakis explains, any area of ​​daily life is susceptible to becoming a VILPA by increasing the intensity of an action and performing it more energetically and vigorously. “Examples are many, from increasing walking speed for a minute or two, to choosing to take the stairs instead of using the lift, to choosing routes that involve walking uphill, to shopping for 100 or 200 metres. carrying bags, or playing sports involving intense movement with children or pets”, exemplifies the University of Sydney researcher.

For Dr. Fernando de la Gua, this ability to turn daily routines into bursts of physical exercise is precisely one of the important messages that the study leaves in the field of public health. In his opinion, the administration should “emphasize and promote this type of activity, which is very easy and simple to do among a large population group, which is defined as sedentary, who does not do any kind of physical activity.” do not engage in activity, as these results suggest that by carrying out short duration episodes of more intense physical activity, we may be improving their health”.

An opinion shared by Stamatakis, who believes that if the results of his study are verified by future research, this could lead to a paradigm shift in physical exercise recommendations, with implications for public health and clinical guidelines Could “Currently, WHO guidelines on physical activity emphasize that all activity counts, but do not make specific recommendations encouraging short but regular bouts of VILPA throughout the day. Considering the viability benefits, and how many adults exercise regularly, future guidelines would benefit from a greater focus on activities performed as part of a daily routine”, they concluded.

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