No More Excuses: Just 2 Minutes of Vigorous Exercise Every Day May Extend Your Life

Sydney, Australia — Many cite a lack of time to justify non-existent exercise routines, but new research from Australia may effectively end that excuse. A two-minute “burst” of vigorous physical activity, or a total of just 15 minutes a week, is reported to reduce the risk of death.

yes, i can find only a few 2 minutes a day A simple exercise may extend your life!

“These results show that accumulating brisk activity in short bouts over the course of a week can help extend our lifespan,” said Matthew N., study author at the University of Sydney, Australia. “Given that lack of time is the most commonly reported barrier to regular physical activity, sporadically accumulating small amounts during the day is not recommended,” Ahmadi said in a media release. , may be an especially attractive option for busy people.

Additionally, the second segment of the study shows that for a given amount of physical activity, increasing the intensity of exercise reduces the risk of developing cardiovascular disease. “Our study shows that it’s not just the amount of activity that is important for cardiovascular health, but also the intensity,” said study co-author Paddy C. Dempsey, Ph.D., from the Universities of Leicester and Cambridge, UK. I will add. Baker Heart and Diabetes Institute, Melbourne.

Both of these projects were aimed at adults between the ages of 40 and 69. Subjects wore activity trackers on their wrists for seven consecutive days. This served as an objective way to measure their activity levels, especially sporadic activity of varying intensity during the day.

Linking exercise intensity to longevity and overall health

The first study included 71,893 adults without cardiovascular disease or cancer. The median age of the participants was 62.5 years, and just over half (56%) were female. The study authors measured the level of vigorous activity each week and the frequency of exercise within two minutes. This was a long-term study. Subjects were followed for an average of 6.9 years.

Then, after excluding events occurring in the first year, the association between the amount and frequency of active activity and mortality (all-cause, heart disease, and cancer) and the incidence of heart disease and cancer. associations were analyzed by researchers. Sure enough, the risk of all five possible adverse outcomes decreased as both the amount and frequency of vigorous activity increased.

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Even small amounts of exercise have been shown to have health benefits. For example, a subject who didn’t exercise at all had a 4% risk of dying within five years. That risk was cut in half (2%) with less than 10 minutes of vigorous activity each week. The risk of death dropped to 1% for him over 60 minutes for her.

Compared to two minutes of vigorous exercise per week, 15 minutes of vigorous exercise was associated with an 18% lower risk of death and a 15% lower risk of cardiovascular disease. On the other hand, 12 minutes reduced the risk of cancer by 17%.

In general, the more you exercise, the better. For example, approximately 53 minutes of physical activity per week was associated with a 36% lower risk of death from any cause.

What is your training frequency?

An average of 4 bouts of vigorous exercise per day (up to 2 minutes) was associated with a 27% lower risk of death. However, health benefits were also observed at even lower exercise frequencies. Ten short attacks per week reduced the odds of cardiovascular disease and cancer by 16% and 17%, respectively.

A second study included 88,412 adult subjects, none of whom had heart disease. The average age of the participants he was 62 years old and 58% were female. Both higher amounts and greater intensities were again associated with a lower incidence of heart disease. For example, when moderate-to-vigorous activity accounted for 20% of activity instead of 10%, the incidence of cardiovascular disease was 14% lower. walk.

“Our results suggest that increasing total physical activity is not the only way to reduce the likelihood of developing cardiovascular disease. This suggests that increasing the intensity of the activity you are already doing is good for heart health. complete,” concludes Dr. Dempsey.

Both studies European Heart Journal.

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