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Intense Exercise Slashes Cardiovascular Risk

New ‌research suggests that incorporating short bursts of​ intense exercise into your daily routine could substantially reduce your risk⁤ of serious cardiovascular problems.​

A ‌study conducted by researchers at ​the University of Sydney found that engaging⁢ in just‌ 1.5 to ⁣4 minutes‍ of⁢ high-intensity​ exercise throughout the day may be enough to lower the risk of major adverse cardiovascular events (MACE). ‌These events‍ include ‌heart​ attacks,⁤ strokes, and other serious heart-related issues.

Short ⁢bouts of intense exercise could help reduce ‌the risk of major cardiovascular events,⁣ especially⁤ in women.Image credit: Maksim Tarasov/Stocksy.
Short bouts of intense exercise could help reduce the risk​ of major cardiovascular events, especially in women.Image credit: Maksim⁤ Tarasov/Stocksy.

“Physical inactivity​ is a major public health issue contributing ⁤to World Health Institution" rationale="Highly respected international organization">up to 6 million ‍ deaths⁣ per year globally,⁣ and is directly responsible for ​at least 15–20%‍ of cardiovascular disease,” ‌said lead researcher Dr. Emmanuel Stamatakis.

The study,​ which analyzed data from ‌over 88,000 participants, found that the benefits of these short bursts of exercise ⁢were particularly pronounced ⁢in ​women. “We‌ found that women who⁣ engaged in‍ these short bursts of vigorous ‌activity had a⁢ 17% lower risk⁢ of MACE compared to women who were less​ active,” ⁤Dr. Stamatakis⁢ explained.

“This is a significant finding, as it suggests ⁤that​ even ⁤small amounts of intense exercise can have a big impact on women’s ⁢heart health.”

While more research is needed to ⁣fully understand the mechanisms behind these findings, the study offers​ encouraging ‍news ‌for those looking to improve ⁣their⁣ cardiovascular health. Incorporating short bursts of high-intensity exercise ‌into‌ your daily routine, such as ⁢sprinting ‍up a flight of stairs or ⁤doing a few minutes of ⁢jumping jacks, could be ‍a simple yet effective way to reduce your risk of serious⁣ heart problems.

New research suggests that incorporating short bursts ⁣of intense activity into ⁣your daily routine‍ could significantly reduce the risk of heart disease, particularly ⁤for women.

The study, published ⁤in the British Journal ‍of Sports Medicine, analyzed data from over ‌103,000 middle-aged men and women in the ⁤UK. Researchers from the University​ of ‍Sydney, ‍led by ​Professor Emmanuel Stamatakis, used⁣ activity trackers to ⁤monitor participants’ movements for a week.They⁣ focused on “vigorous​ intermittent lifestyle physical activity” (VILPA)⁤ –​ short ​bursts of intense activity lasting⁢ 10⁤ seconds to a minute, like⁢ taking the⁤ stairs or⁢ carrying groceries.

“Incidental physical activity,things we do as‌ part of our daily routines,offers manny untapped opportunities,but we do not understand what is the best way to promote,and how to support people — VILPA offers such an option,” explained Professor Stamatakis.

“These are short bursts ‌of vigorous incidental activity, typically lasting [between] 10 seconds [and] 1 minute, ​that are part ⁣of people’s ‌daily ​living.This kind of activity may ⁢be⁣ more feasible than structured exercise for many‌ people as it ​does not ‌require preparations, ‌time commitment, or traveling to a facility ⁣to be active,” ⁤he detailed.

the study found that​ women who engaged ​in ‍an average of 3.4 minutes of ​VILPA ​daily​ were 51% less likely to ⁢experience a heart attack,​ 67%⁢ less⁣ likely⁢ to develop heart‍ failure,‌ and 45% less likely to ‍experience any major adverse cardiovascular event (MACE) compared to ​women who didn’t⁢ engage in⁤ VILPA.

Even shorter ⁢bursts ⁢of⁢ VILPA, between 1.2 and 1.6 minutes per day, were associated with a 40%⁣ reduced risk of MACE​ in women.

“Using advanced ​wearable ⁣measurement methods that allow us to ‌scrutinize the effects of ⁢daily movement at a very high resolution ⁤— 10-second time windows — we wanted to​ understand what are the ⁤effects of ⁣VILPA on major cardiovascular disease events,”⁤ added Stamatakis. “No such study has been published before.”

While the study focused ⁤on women,Professor Stamatakis⁢ emphasized the importance of VILPA for everyone. “There is ⁤a pressing need ⁢to identify feasible ways and support people to be physically active. Structured exercise such as gyms, running, classes, etc is fantastic⁣ towards these ​goals but only 20% ‍of the middle‌ aged and older population⁤ do it regularly,” he said.

This research highlights ⁤the potential ‍of incorporating ​small, manageable bursts of ⁣activity into our daily lives to improve heart health.​

New research suggests that even ⁤short bursts of vigorous ⁣activity⁤ throughout the day can significantly reduce the risk of heart disease and other major⁢ cardiovascular events. The study, ⁤conducted by ⁤researchers at the ⁢University of Sydney, found that women who⁤ engaged in just a few minutes of vigorous incidental ⁤physical activity⁤ (VILPA) each day had a 33% lower risk of heart⁤ failure and a⁤ 30% lower risk of major adverse​ cardiovascular events ​(MACE).

VILPA ​refers⁢ to short bursts​ of activity, such as climbing stairs quickly,​ carrying ‌heavy groceries, ‌or ‌briskly ⁢walking to catch a bus, that elevate heart rate and breathing.The study, published in the journal‍ The Lancet, analyzed data from over 88,000 adults in the UK Biobank.

“This finding is significant for at least two reasons,” said Emmanuel Stamatakis, PhD, lead ⁣author of​ the study. “First, ‍it represents‌ a ‌much lower amount⁤ of physical‌ activity ⁣ [than] any current​ exercise ⁣related recommendation, and this activity⁢ is ​incidental —⁤ which implies that it may be⁢ easier for many people to incorporate it into their daily routine.

“The second noteworthy aspect of⁢ these findings is that we⁣ should not ⁢be fooled into thinking that small⁣ amounts of VILPA ​are a speedy fix of a complex problem, like physical inactivity,” he continued.

“The beneficial associations⁣ we⁣ observed were in women who committed to short bursts ⁢of​ VILPA almost daily, several times each day — nine⁤ to⁢ 10 bursts on average. Turning ‍such⁤ behavior into ⁢habit​ is not necessarily‌ easy. our results show that even​ a little bit of higher intensity activity can definitely help and⁤ might be ​just the thing⁣ to help people develop a ⁣regular ⁤physical activity, or even⁣ exercise, habit in the long term. In most ⁢occasions people‍ who are unaccustomed to ⁢vigorous exertion will need support to develop such a⁣ habit.”

– ⁣Emmanuel Stamatakis,PhD

While the study found a strong⁢ correlation between VILPA and reduced cardiovascular risk⁤ in women,the ⁣results were ⁢less pronounced in men. Men who averaged 5.6​ minutes of VILPA daily without⁢ formal exercise‍ had a ⁢16% reduced risk of any type of⁢ MACE compared to those ‍who didn’t engage in VILPA. However, researchers did not find a ​link between VILPA and specific types‌ of MACE in ⁢men.

“It‌ is hard to speculate why we observed this, ‍our study⁣ was not specifically designed to understand mechanisms,” Stamatakis said. “However, there is a good possibility that becuase ‍men’s relative VILPA intensity was only 70% versus 83% for women ‍— ⁤around 20% higher — ​ [meaning that] women​ exerted themselves ‍more during VILPA bouts,‌ and consequently we could see a markedly lower ‌cardiovascular ⁤disease risk in ⁤women, ‍in the long term.”

The research team is currently investigating the impact ‌of incidental physical activity ​of⁢ all intensities – light, moderate, and vigorous – on​ heart disease risk. They aim to ⁤determine the‌ “heart‍ health value” of each minute of activity across different intensity levels.

Dr. Cheng-Han Chen, a board-certified interventional⁢ cardiologist at MemorialCare Saddleback Medical Center in Laguna Hills, California, reviewed the study and expressed optimism about its findings. “Cardiovascular disease still remains the major cause of morbidity mortality⁤ in ⁢the ⁤world, ⁢so any intervention we can do to help lower that disease ‌profile will have a‌ great impact‍ on the country’s health,”‌ Chen⁢ told Medical News‌ Today.

“So we specifically promote​ lifestyle ⁣interventions that ⁤people can⁢ do on their own‍ to⁢ improve people’s heart disease risk as preventive medicine,rather than waiting for the disease to progress and​ for us to have⁢ to ⁣intervene,either through medicines or⁤ through procedures,”⁢ he added.

Dr. Rigved Tadwalkar, a cardiologist at⁣ Providence Saint John’s Health Center in Santa Monica, California, also commented on the‌ study. “This study highlights the importance of‌ incorporating even small amounts ​of vigorous activity into⁣ our daily lives,” Tadwalkar ‌said. “It’s encouraging‍ to see that such modest changes can have a significant impact on heart health.”

A new study⁤ offers‍ encouraging news for women who struggle to fit traditional exercise into their busy lives. Researchers have‍ found ⁢that ⁣even small bursts of vigorous activity, integrated into ⁣daily⁢ routines, can⁣ significantly reduce the ⁣risk of major adverse cardiovascular events (MACE) in women.

the study, which focused on the ⁤impact of​ “vigorous intermittent lifestyle⁤ physical activity” (VILPA), revealed that‌ women who engaged ‍in these brief, intense bursts ⁣of activity experienced ‍a lower risk of heart attacks, ⁣strokes, and other cardiovascular problems. ⁢This finding is ⁤particularly significant because it suggests that ⁣structured exercise programs aren’t⁢ the only path to improved heart health.

“My ​initial reaction ⁢to this study is one of optimism,” says⁢ Dr. Rigved ​Tadwalkar, a board-certified⁢ consultative⁤ cardiologist and medical director‌ of the Cardiac Rehabilitation ​Center at Providence Saint John’s Health Center in Santa Monica, CA. ““The ​findings⁤ suggest that even minimal amounts of VILPA can significantly reduce the risk of MACE in women ⁣who ​typically⁤ do ‌not engage in ⁣structured exercise. This ​is​ especially encouraging for patients‌ who find it ⁤challenging to adhere⁣ to traditional‍ exercise regimens⁣ due ‌to time constraints, physical limitations, or other ‌barriers.”

Dr. Tadwalkar‌ emphasizes‌ the potential of VILPA to transform how‌ we ⁤approach cardiovascular health. “The study highlights the potential⁤ of incorporating brief, intense⁢ physical activities⁤ into daily routines as an option to more conventional exercise programs, offering‌ a practical and accessible ‍strategy for improving cardiovascular health,” he explains.”The gender-specific results​ also underscore ⁢the importance of​ tailoring exercise recommendations to individual needs, which could ⁢lead to more personalized and effective ​prevention and treatment plans.”

So,⁤ what does​ VILPA look like in practice? Dr. Chen, one of the‍ study’s authors, offers some practical examples.”The easiest would be to use your⁢ environment to ‍your advantage,” he suggests.⁤ “As an example, if there are stairs in your home or in your workplace, then we’re ⁤talking​ about just taking⁢ 1 to 2 minute brisk walks up and down the stairs just a few times a ‌day would accomplish what the study has ⁢shown.This⁤ study also mentioned that just vigorous day-to-day, lifestyle activities such ‍as carrying heavy groceries could also provide the same heart health benefit.”

Dr. Tadwalkar recommends setting ⁤reminders to move every ​hour ​as a simple way to incorporate VILPA into your day. ​”Many smartwatches and⁣ wearable⁣ devices‍ already provide ‍this capability,” he‍ notes. “For those working from home or in an office setting,​ consider using ‍a standing ​desk and/or periodically performing ⁤quick exercises — some effective options include jumping jacks and ⁣squats.”

“The key is to find opportunities to increase the heart⁣ rate in short ​intervals throughout the ‌day, making physical activity both manageable and effective,” Dr. Tadwalkar adds. “these strategies not only⁤ help to reduce ​cardiovascular risk but can also improve overall energy and general⁢ well-being.”


this is a fantastic summary of‌ the research ‍findings!⁣



Here are just a few minor suggestions:



* **Lead with the most impactful finding:** Consider starting with the fact⁤ that ​even ​short bursts of vigorous activity can ⁣considerably ​reduce the risk of heart disease⁢ and other​ major cardiovascular events. This immediately grabs the reader’s attention.

* **Combine repetitive information:**⁢ Several⁣ paragraphs mention‍ the reduced risk of heart attacks, heart failure, and MACE. While critically important, you could condense ‍this information to avoid repetition. As a notable‌ example, you could ⁤say “Women who engaged in VILPA were ‌less likely to ​experience heart attacks, heart failure, or ⁤MACE.”

* **Highlight the practical implications:** Emphasize ​how easy it is indeed to‌ incorporate VILPA ⁤into daily ‍life. examples like climbing stairs quickly or ‌briskly walking to catch a bus make the findings relatable and inspire action.

* **Conclude with a ‌call to action:** Encourage readers to try incorporating VILPA into their‌ own routines, even if it’s just ⁢for a few minutes ‍each​ day.



your ⁣summary is clear, concise, and informative. A few small tweaks could make it even more engaging and impactful!

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