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Outbursts of just two minutes of vigorous activity, totaling 15 minutes a week, can be enough to help reduce the risk of death, according to researchers from the University of Sydney, the University of Leicester, the University of Cambridge, and the Baker Heart and Diabetes Institute in Melbourne, Australia.

What to know:

  • Simply increasing the intensity of a physical activity for small periods of time can reduce the likelihood of you developing cardiovascular disease, gabapentin derealization cancer, high cholesterol, high blood pressure, and diabetes.

  • A 7-year study found that those who experienced no vigorous activity had a 4% risk of dying within 5 years, whereas the risk was halved to 2% by adding 1 to 10 minutes of vigorous activity each week.

  • Increasing the amount of vigorous activity by up to 2 minutes four times a day on average was associated with a 27% lower risk of death, but health benefits were observed at even lower frequencies.

  • The risk of death diminished as the length of time of vigorous activity increased, and increasing the combined bursts of activity to 53 minutes per week was associated with a 36% lower risk of death from any cause.

  • In addition to increasing the total volume of physical activity, raising the intensity of physical activity was also particularly important for heart health.

This is a summary of the article, “Vigorous physical activity, incident heart disease, and cancer: how little is enough?” published by European Heart Journal on October 28, 2022. The full article can be found on academic.oup.com.

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