Two-minute exercise can affect health

Miscellaneous / by admin / April 04, 2023

It's time to get out of your chair and, for example, squat a little.

Sports are usually good for our health. And it is generally accepted that for the best effect, hard and intense training is needed. However, in two new scientific papers saysthat even fairly short two-minute bursts of physical activity can make a huge difference.

These works focus on exercises for those who always have little time for sports. The authors used a UK Biobank long-term study to assess the activity and health of more than 150,000 adults aged 40 to 69. For this, wrist trackers were used, which made it possible to get an idea of their activity.

In the first research, which included more than 70,000 adults without cardiovascular disease or cancer, the researchers analyzed the volume and frequency of activity and examined the association with all-cause death.

The researchers found that even a small amount of activity had some effect:

Complete inactivity was associated with a 4 percent risk of death over five years.

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The figure was halved with less than 10 minutes of intense exercise per week.
At 60 minutes or more, the risk dropped to 1%.
15 minutes a week reduced the risk of early death by 18%.
53 minutes per week was associated with a 36% reduction in all-cause mortality.

Deep analysis showed that the accumulation of this time in short bursts of up to two minutes during the day also had an effect. Four bursts of vigorous activity every day reduced the risk of death by 27%, and 10 short sessions per day week were associated with a 16% reduction in cardiovascular disease risk and a 16% reduction in cancer risk. 17%.

The results show that accumulating activity in short periods during the week can help us live longer. Considering that lack of time is the most frequently cited obstacle to regular physical activity, short periods of exercise during the day can be a particularly attractive option for busy people of people.

Matthew N. Ahmadi

author of the first study, doctor of the University of Sydney, Australia

In the second research studied the relationship between the volume and intensity of exercise and the risk of cardiovascular disease. The authors found that increasing intensity was associated with greater risk reduction for the same amount of exercise. For example, the risk rate for cardiovascular disease was 14% lower when activity was moderate or high, at 20% instead of 10%.

These results, according to the author of the work, Dr. Paddy S. Dempsey show that increasing overall physical activity is not the only way to reduce the likelihood of developing cardiovascular disease. It is the high intensity of classes that can be of great importance, even without reference to time. But in an ideal scenario, it is better to strike a balance between duration and load, the scientist added.