news Two Minutes of Exercise Lowers Risk of Death from Cardiovascular Disease, Cancer: Study

Exercise is essential to good health, but most people don’t get enough exercise because they don’t have time to exercise. But new research shows that even two minutes of intense exercise can have significant health benefits for a very short amount of time.

Research published December 8, 2022 natural medicinefound that performing short bursts of activity throughout the day could significantly reduce the risk of illness and premature death.

Lead author Emmanuel Stamatakis, a professor at the University of Sydney’s Charles Perkins Centre, told the Epoch Times that it could include brisk walking, climbing stairs, and doing household chores.

Stamatakis called this type of exercise vigorous intermittent lifestyle physical activity (VILPA).

“VILPA seizures in our study sample lasted up to 1 minute, and 98% of all seizures lasted up to 2 minutes,” Stamatakis said. He emphasized that short bursts of physical activity, as opposed to formal exercise, may be easier to fit into our daily lives.

Short-term exercise halves risk of cardiovascular death

Researchers analyzed fitness tracker data from over 25,000 people in the UK with an average age of 60 for nearly seven years.

They found that people who did one to two minutes of exercise about three times a day, such as speed walking on their way to work or climbing stairs quickly, had an almost 50% reduced risk of cardiovascular death.

They also had a nearly 40% lower risk of dying from cancer and all other causes compared to those who did not exercise vigorously.

According to Stamatakis, 70-80% of middle-aged and older people in most countries do not exercise regularly, making it difficult to help them change.

“Especially for these people, VILPA can provide a great option to reap the benefits of physical activity by fine-tuning the intensity of their daily activity,” he said.

Previous studies have shown that occasional vigorous exercise has significant health benefits.

research A study published in 2021 found that people who occasionally pushed themselves during exercise had about a 20% reduced risk of premature death compared to those who did the same amount of less intense exercise.

2019 study Although ‘incidental’ physical activity, such as carrying heavy groceries or doing household chores, provides time-efficient health benefits, research High-intensity exercise has been found to increase aerobic fitness more effectively than moderate-intensity exercise.

Also important evidence Short, very vigorous exercise improves insulin sensitivity and reduces the risk of diabetes.

Stamatakis said fitness tracker makers play a key role in getting people to join VILPA.

That’s because fitness trackers and smartwatches have all the sensors they need to get VILPA data accurately. This allows people to set daily goals and hopefully turn regular vigorous exercise into a lifelong habit.

“Generally, we believe our research will help the consumer wearables industry recognize the potential of physical activity micropatterns such as VILPA and focus more on them when designing new trackers and apps.” I hope,” he said.

Studies in Healthy People Only

Professor Peter J Ronai, Clinical Professor of Exercise Science in the Department of Physical Therapy and Human Exercise Sciences at Sacred Heart University, said: Fairfield, Connecticut.

The study was limited in that the researchers did not examine people with chronic illnesses and was observational, so the researchers were unable to determine the cause of their findings.

“Findings cannot necessarily be correlated. They are specific only to the type of population observed,” Ronai explained. “These results cannot be generalized to others.”

This means that VILPA may not be the best choice for people with multivascular heart disease, or those with heart surgery, heart failure, or other chronic conditions.

One example is the surge in deaths associated with shoveling snow after severe storms, as recently experienced in parts of the United States.

“It’s not the shoveling itself that can be intermittent and higher intensity,” says Ronai. “That’s just the tip of the iceberg, what’s happening to people doing it.”

For example, did you have an illness that made this activity a health risk, did you not warm up properly, or did you not get enough rest? People who are not accustomed to exercise should gradually increase the intensity of exercise.

In addition, Ronai recommends completing a pre-activity screening form such as the Physical Activity Readiness Questionnaire for everyone [PAR-Q+].

Exercise alone does not guarantee good health

This study compared the health status of those who underwent VILPA and those who did not exercise.

“It’s a low but common obstacle to overcome,” said Joshua Yamamoto, M.D., cardiologist and medical director of the Foxhall Foundation.

He also emphasized that being healthy should not necessarily mean being healthy.

“Yes, exercise is good, but people are horrified whenever a healthy person suddenly dies of a heart attack.

He said many heart attacks were caused by people not taking statins and aspirin or not discussing them at all when doctors recommended them to be started. rice field.

“A heart attack is like rheumatic fever,” Yamamoto said. “They should be of historical interest only.”

George Citroner is a health reporter for the Epoch Times.

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