Benefits of Short Bursts of Vigorous Activity
If you don’t like to exercise then this article is for you. You should consider short bursts of vigorous activity. Here’s good news for middle-aged women who do not exercise. Â A study published in the British Sports Medical Journal reports that just 1.5 to 4 minutes of short bursts of vigorous activity are associated with improved cardiovascular health. Here are what short bursts of vigorous activity can do for heart health. In the study of over 13,00o women, women who performed short bursts of vigorous activity were 51% less likely to have a heart attack and 67% less likely to develop heart failure compared to sedentary women.
Women who did 3 to 4 minutes of short bursts of vigorous activity were 45% less likely to experience any type of heart issue like heart attack or heart failure. Such benefit dropped in women who only engaged in 1.2 to 1.5 minutes of vigorous activity with a 33% lower risk of heart attack and 40% lower risk of heart failure. So even less than 2 minutes of vigorous activity was beneficial.
In the study, vigorous activity was described as greater than 6 METS which includes running, stair climbing, singles, tennis, soccer, skiing, and moderate high bicycling.
Over 9,000 middle-aged men were in the study. Men obtained some cardiovascular benefits but not nearly as much as women. Men who engaged in 5.6 minutes of vigorous activity saw a reduction of 16% less cardiovascular disease and those who exercised for 2.3 minutes, an 11% reduction in heart disease.
More study is needed to explain the differences between men and women on the benefits of short bursts of physical activity. It should be noted that the benefits seen were based on daily short bursts of activity. Though the results of this study are promising we do not recommend simply relying on short bursts of activity to improve your overall health.
Cycling, running, stair climbing, and jumping rope are ideal activities for performing short bursts of physical activity.
Source:
https://bjsm.bmj.com/content/early/2024/10/25/bjsports-2024-108484
