Therefore, any physical activity a person engages in provides the opportunity for vigorous physical activity if he or she can perform the activity at a faster pace or with greater intensity for short periods of time. “One of the most unique results of our study was to find that intense physical activity did not need to accumulate over prolonged periods of time for health benefits. According to the data from the accelerometers, these health benefits can accrue through short bursts of intense physical activity of up to two minutes in duration. The research also had another major finding. ![]() “The minimum dose of intense physical exercise for obtaining health benefits was approximately 15-20 minutes per week, but we have found additional health benefits up to approximately 50-60 minutes per week, where the optimal point would be found, with a 36% lower risk of death from any cause,” the author of the study explains to EL PAÍS. Increasing exercise by another five minutes to a total of 20 minutes per week could slash the risk of heart disease by 40%. Researchers found that just 15 minutes of vigorous physical activity per week could reduce all-cause mortality and cancer risk by 15%. Ahmadi of the University of Sydney followed nearly 72,000 adults (56% of the subjects were female and the average age was 62.5) who did not have cardiovascular disease or cancer in the previous seven years. The major benefits of short periods of intense physical activity That is, there’s an approximate 3:1 equivalence of activity time as measured by questionnaires versus accelerometers,” De la Guía says. ![]() Ahmadi’s recent study suggests that a minimum amount of 20 minutes per week of vigorous ‘real’ physical activity offers similar lower levels of mortality risk. “Questionnaire-based studies have suggested that 60 to 70 minutes a week of vigorous activity could reduce the risk of mortality by 30%. He highlights the importance of a differentiating factor in the new research: previous studies published on the subject used self-reports to determine the level of physical activity, “which is not at all accurate for delimiting the duration and intensity.” In contrast, the two investigations published in the European Heart Journal employed accelerometers to measure the movement and intensity of the study participants’ physical activity accurately and objectively. “These studies make the phrase ‘exercise is the best medicine’ clearer than ever,” observes the cardiologist. ![]() ![]() Fernando de la Guía, the coordinator of the Spanish Society of Cardiology’s Sports Cardiology working group and director of Cardiology at Spain’s Glorieta Dénia Clinic. Now, two investigations, both published in the October issue of the European Heart Journal, which include UK Biobank data from over 70,000 adults, have the potential to “mark a before and after” in the recommendations for physical exercise as preventive medicine, says Dr. In recent years, different studies have already shown that intense physical activity has greater benefits for cardiovascular health than less vigorous exercise. What if your family doctor told you that doing two two-minute bursts of intense physical exercise from Monday to Friday could reduce your risk of cardiovascular disease by 40%? What if your cardiologist informed you, as someone who has cardiovascular risk factors such as diabetes or hypertension, that four two-minute bursts of vigorous exercise each day could cut your mortality risk by 27%?
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