Ditch the Elevator: Short Bursts of Exercise Could Slash Heart Attack Risk for Women
New research offers a powerful message for women looking to improve their heart health: you don’t need marathon training to make a difference. Even a few minutes of intense activity woven into your everyday routine could dramatically reduce your risk of heart problems.
A study published in the British Journal of Sports Medicine analyzed data from over 81,000 middle-aged participants in the UK Biobank study. The findings revealed a striking trend: women who incorporated just 3.4 minutes of vigorous impromptu activity into their days — actions like sprinting for the bus or power-walking up a flight of stairs — were 45% less likely to experience a heart attack, stroke, or heart failure compared to those who remained sedentary. This translates to a 51% lower risk of heart attack and a staggering 67% lower risk of developing heart failure.
While the benefits were less pronounced in men, they still experienced a 16% reduction in cardiovascular risk when incorporating 5.6 minutes of these bursts of activity into their day.
Regina Giblin, a senior cardiac nurse with the British Heart Foundation, emphasized the significance of these findings. "We know already that any amount of exercise is beneficial when trying to lower your risk of heart attacks and strokes," she said. "This large study is evidence that getting your body moving and raising your heart rate even just for a few minutes daily can really make a difference to having a healthy heart.
The study highlights the potential for even small changes to have a big impact on heart health, particularly for women who may face challenges engaging in regular exercise."
It reinforces the belief that every step counts, even those not taken on a treadmill. Sneaking in moments of intensified movement throughout your day can be just as impactful as hitting the gym. So, next time you’re faced with the stairs, think twice before reaching for the elevator — your heart will thank you.
While the study focused on middle-aged individuals in the UK, its implications are universal.
"The study showed even just a few minutes of vigorous activity per day can significantly lower the risk of overall cardiovascular events for middle-aged women, who do not do regular exercise," Giblin said.
Although this research underscores the power of short bursts of intense activity, experts still recommend aiming for at least 150 minutes of moderate-intensity exercise per week for those able to engage in structured workouts.
