A recent study reveals that only a few minutes of vigorous intermittent lifestyle physical activity (VILPA) daily can significantly reduce the risk of major cardiovascular events in middle-aged women who do not engage in regular structured exercise. The research indicates that women who perform an average of 3.4 minutes of VILPA daily have a 45% lower risk of serious cardiovascular incidents, including heart attack, stroke, and heart failure. Although men also benefit from VILPA, the effect is less pronounced.
The study, conducted by researchers at the University of Sydney and published in the British Journal of Sports Medicine, analyzed data from 22,368 participants aged 40 to 79 who did not participate in routine structured exercise. Among them, 13,018 were women and 9,350 were men. Participants wore physical activity trackers nearly around the clock for seven consecutive days between 2013 and 2015.
Emmanuel Stamatakis, the lead author and director of the Mackenzie Centre for Wearable Technologies at the Charles Perkins Centre and School of Medicine and Health, emphasized the significance of the findings. “We found that short bouts of intense activity lasting at least 1.5 minutes, up to an average of 4 minutes per day, can substantially improve cardiovascular health for women who are otherwise inactive,” he stated.
The research demonstrated that even incidental activities, such as climbing stairs, carrying groceries, walking uphill, or playing games with children or pets, can qualify as VILPA and yield protective cardiovascular benefits. Women engaging in this amount of vigorous activity saw their risk of major adverse cardiovascular events (MACE) reduced by nearly half, with a 51% lower risk of heart attacks and a 67% reduction in heart failure incidents.
In contrast, men who averaged 5.6 minutes of VILPA daily experienced only a 16% reduction in major cardiovascular events, suggesting that the benefits of brief vigorous activity are more substantial for women.
Stamatakis noted that VILPA may serve as a promising target for cardiovascular disease prevention, especially for women unable or unwilling to participate in formal exercise routines. Starting with simple, brief bursts of activity incorporated into daily life could offer a practical and effective approach to reducing heart disease risk.
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