Squeezing do exercise Getting into a busy schedule can be difficult. However, new research shows that doing just 15 minutes of physical activity over the course of a week is associated with a lower risk of early death than no exercise – as long as it’s active. make your heart pump.
While studying, published October 27 in European Journal of Cardiology, Researchers used a dataset to follow nearly 72,000 people in the UK, who were between 40 and 69 years old and had no cardiovascular disease or cancer when they signed up, for about seven years. The researchers began one week at the start of the study, in which everyone wore an activity tracker on their wrist. Those who were inactive during that week had a 4% risk of dying during the study period, but for those with at least 10 minutes, that risk halved. Among those with 60 minutes or more, that risk drops to 1%. Overall, the researchers estimate that spending 15 to 20 minutes per week of vigorous physical activity can reduce the risk of death by 16% to 40%.
No wonder people spend more time doing vigorous physical activity, the greater the longevity benefit. Matthew Ahmadi, a researcher at the University of Sydney in Australia and lead author of the study, says the “hot spot” where people benefit most is around 60 minutes a week. (That’s not to say that exercising for more than an hour is necessarily worse, notes Ahmadi; because the study didn’t include more physically active people, the maximum potential benefit of being active. more intense physical activity is unknown).
Even if people don’t have time to go to the gym, research shows it’s possible to get health benefits from daily activities because short-term exercise can add up, says Ahmadi. . He suggests increasing your speed or working harder at things you already do — for example, walking, gardening, or even doing housework. “Any physical activity a person is doing provides an opportunity to do vigorous physical activity, if they can do it at a faster pace or at a high intensity,” he said. more in a short period of time. He notes that what physical activity counts as vigorous physical activity varies depending on your fitness level, but a good sign that you’re doing it is having trouble organizing. hold a conversation.
A similar observation research, also published on October 27 in European Journal of Cardiology by a group of different researchers, also suggests that intensity of physical activity – not just travel time – is important to reduce cardiovascular disease. In the study that also looked at adults of the same age in the same UK data set, the researchers followed around 88,000 people for about seven years.
After analyzing data from the week that people used the activity tracker, the researchers found that more intense physical activity was associated with a reduction in people’s cardiovascular disease, even without increasing the amount of time people exercise. For example, people who walked briskly for 7 minutes instead of slow for 14 minutes that week had a lower risk of cardiovascular disease later in life.
The studies are all observational, which means it can’t prove that physical activity is the reason why people who do it live longer – or have less heart disease, than those who don’t. . A week of physical activity is also just a summary of the time, and people’s habits may have changed since then. However, other studies have also found that short bursts of exercise can reduce the risk of death. A year 2011 research published in Lancet found that just 15 minutes of physical activity a day can reduce the risk of premature death. One year 2014 research inside Journal of the American College of Cardiology found that just running for 5 to 10 minutes a day can reduce premature death from any cause.
According to Paddy Dempsey, an author of the cardiovascular disease study and a research fellow at the University of Cambridge, the new study doesn’t mean the total time you spend moving isn’t important. Those with the lowest rates of cardiovascular disease were more physically active overall and the most moderate to vigorous physical activity.
In spite of Any movement countsIf you’re time-constrained, says Dempsey, “a little extra boost can have unique health benefits, while also potentially making workouts more time-efficient.” “.
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