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If you are a sedentary person, don’t say that you don’t have time to exercise anymore. Because only needs to be taken out for three or four minutes a day to gain the benefits of exercise, greatly reducing the risk of premature death .
This good news comes from a new study published in the journal Nature-Medical. University of Sydney researchers tracked the health data of tens of thousands of participants for seven years with the help of wearable devices. Through strict statistical methods, it was found that people who do not exercise usually have significant benefits as long as they interspersed with a few short and vigorous exercises in their daily lives.
The intense exercise mentioned here includes walking quickly on the way to work, running wildly to catch a car, or having fun with children while taking care of them , etc. Researchers call this type of exercise VILPA (intermittent and intense physical activity in daily lifestyle) .
These exercise modes do not look as "professional" as lifting iron, yoga, and playing basketball. In past related research, questionnaires are usually ignored by respondents. The new study also analyzes those in the Biobank database who report that they do not have exercise habits. The average age of participants was 61.8 years, including more than 14,000 women and more than 11,000 men.
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Although none of these participants took time to exercise, the wrist-wear tracker records can capture the physical activities they "conducted by the way" in their daily lives through data such as the number of steps, heart rate changes. In fact, most (89%) people have VILPA in their daily lives. Most does not last long, lasting on average for 45 seconds, and at most is just over 1 minute. On average, participants will have about 8 VILPAs in a day. In the past seven years of follow-up, 852 people died, most of which were due to cardiovascular disease and cancer. The researchers correlated the amount of VILPA per day with the risk of death for analysis.
1 analysis results show that compared with participants with who had no VILPA at all, the risk of all-cause death and cancer death at the average rate of all-cause death and cancer death at the participants with were reduced by 38% to 40%, and the risk of cardiovascular disease death at the risk of 48% to 49%. The average duration of VILPA per day was 4.4 minutes, the risk of all-cause death at the risk of cancer death at the same time was 26% to 30%, and the risk of cardiovascular disease death at the same time was 32% to 34% .
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"Our research shows that doing more high-intensity intermittent activities as part of daily life can also achieve similar benefits as high-intensity interval training (HIIT), and the more you get better." Professor Emmanuel Stamatakis, the lead author of the research paper and the University of Sydney, concluded.
In fact, many people understand the reason why exercise is good for health, but they cannot exercise regularly because of various obstacles such as busy work and no venue. Many studies suggest that if it is moderate-intensity exercise (such as jogging), it is best to reach 150 to 300 minutes per week; if it is high-intensity exercise (such as racing), it is best to reach 75 to 150 minutes per week, so as to achieve the goal of improving cardiorespiratory health and overall health.
This study found that 's often overlooked "fragmented" physical activities actually have health value that cannot be ignored. Especially when there is no condition to go to the gym or the court, or specially change into sports clothes and prepare equipment, just needs to climb the stairs and speed up the pace while working, studying, doing housework, and watching TV. This is a very beneficial .
Have you moving now!
Reference:
[1] Emmanuel Stamatakis et al., (2022) Association of wearable device-measured vigorous intermittent lifestyle physical activity with mortality. Nature Communications. Doi: https://doi.org/10.1038/s41591-022-02100-x
[2] One-minute bursts of activity during daily tasks could prolong your life, say study. Retrieved Dec. 12, 2022 from https://www.sydney.edu.au/news-opinion/news/2022/12/09/one-minute-bursts-of-activity-during-daily-tasks-could-prolong-y.html
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