A new study shows that just five minutes of intense exercise twice a day can significantly improve cardiovascular health in inactive people.
Scientists found that these “exercise snacks” – short sessions of activity – significantly improve cardiovascular fitness (CRF), a key indicator of how well the heart, lungs and blood vessels transport oxygen to the muscles.
Better cardiovascular fitness is associated with a lower risk of heart disease, heart attack, and premature death.
The study included 414 inactive men and women, with body mass indexes ranging from normal to obese, and showed that five minutes of activity, twice a day, three times a week, can bring measurable benefits.
Among young and middle-aged people, climbing stairs was the most effective exercise.
In the elderly, gentle leg exercises and tai chi – a Chinese martial art that combines flowing movements and controlled breathing – yielded the best results.
According to the study authors, these short exercises are easy to integrate into daily routines and address the most common obstacles, such as lack of time and motivation.
The results showed that CRF could be improved by 4.6% to 17%, but no significant benefits were found in muscle strength, endurance, or cholesterol levels.
The researchers highlighted several limitations, including small numbers of participants, and called for further research to confirm the results.
The worrying context in Great Britain
The healthy increase in these exercises comes as deaths from heart disease in the UK rose by 18% between 2019 and 2023.
Heart failure cases increased by 21% since 2020, a new record.
The number of people with atrial fibrillation reached 1.62 million.
The waiting list for planned heart treatments in England rose by 83%.
Experts link this increase to unhealthy diets, the effects of Covid-19 on the cardiovascular system, and the interruption of medical care.
Message for everyone
Even short daily actions, such as climbing stairs or carrying groceries, can significantly reduce the risk of heart disease.
One study showed that women who performed an average of 3.4 minutes of such activity per day were 51% less likely to have a heart attack and 67% less likely to have heart failure compared to those who did nothing.
Conclusion: Even a few minutes of intense exercise each day can bring great benefits to the heart and cardiovascular health. /GazetaExpress/
edition
t7 live
