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Wagamaga OP t1_iu3n24u wrote

“The results indicate that accumulating vigorous activity in short bouts across the week can help us live longer,” said study author Dr. Matthew N. Ahmadi of the University of Sydney, Australia. “Given that lack of time is the most commonly reported barrier to regular physical activity, accruing small amounts sporadically during the day may be a particularly attractive option for busy people.”

A second study, also published today in EHJ, found that for a given amount of physical activity, increasing the intensity was associated with a reduced likelihood of cardiovascular disease.2 “Our study shows that it’s not just the amount of activity, but also the intensity, that is important for cardiovascular health,” said study author Dr. Paddy C. Dempsey of the University of Leicester and University of Cambridge, UK, and the Baker Heart and Diabetes Institute, Melbourne, Australia.

Both studies included adults aged 40 to 69 years from the UK Biobank. Participants wore an activity tracker on their wrist for seven consecutive days. This is an objective way to measure motion, and particularly sporadic activity of different intensities during the day.

The first study enrolled 71,893 adults without cardiovascular disease or cancer. The median age was 62.5 years and 56% were women. The investigators measured the total amount of weekly vigorous activity and the frequency of bouts lasting two minutes or less. Participants were followed for an average of 6.9 years. The investigators analysed the associations of volume and frequency of vigorous activity with death (all-cause, cardiovascular disease and cancer) and incidence of cardiovascular disease and cancer after excluding events occurring in the first year,Society%20of%20Cardiology%20(ESC).


SovArya t1_iu3u50g wrote

This kind of information should be front page news.

Want to get healthy. Exercise. No really. Here's the study. And it's just a few minutes of intense exercise a week. Yes? This is free. So please do it.


Zoesan t1_iu3xrzv wrote

Run for 3x 15 minutes per week and cut your calories by 20%

Congrats, you just got gifted 15 years of life


SovArya t1_iu3xxmc wrote

1 minute intense knee ups a day. And you'll improve your health for the rest of your life.


EastvsWest t1_iu4jsqj wrote

But like walking, people shouldn't be aiming for the literal bare minimum of effort. Build muscle while getting lean as you age is your goal.


triffid_boy t1_iu5oer1 wrote

While I agree with you in principle and practice, you've now added your own stuff on top. In doing so you are perfectly demonstrating why information like this doesnt get communicated or gets lost. People add their own stuff to the proven facts all the time.

Keep it simple. A little bit of intense exercise adds up to good health gains. If People take this up they might see improvements and look to make more gains through other means like weights.


EastvsWest t1_iu8yo5z wrote

Intense exercise that doesn't promote muscle growth isn't ideal. Having muscles into your 40s,50s,60s etc is how you stay mobile and fit far into your late life. It's also how you prevent the majority of naturally occurring pain from joints, back pain, knee pain.

There's enough science for people who want more than the minimum. Listen to Andrew Huberman, David Sinclair or Peter Attia if you want the latest in general health. Cardio is very important but you want both and I would recommend starting with muscle promoting exercises first then everything else. That is the fountain of youth along with sleep, diet (mediterranean) and close bonds with family/friends, sense of purpose and belonging.


triffid_boy t1_iu922eo wrote

Like I said, I agree with you, and do exactly this.

But that's not the point. bombarding People who aren't already active with a big to do list as a way to get fit is a bad idea. Start with little and often with consistency and build from there.

Your attitude will turn people away from a really important realisation.


SFXBTPD t1_iu51btx wrote

I need to buy a pull up bar. Best budget gym you can get


SovArya t1_iu55y68 wrote

Yes. Pull ups, push ups, duck walk, knee ups for the intensive and fast 1 min.


elchalupe t1_iu59u7k wrote

Don't even have to run. Just doing 3 x 15 minutes of elevated or fast pace walking can bring enormous benefits.


eldenrim t1_iu7wj9i wrote

The calorie one isn't as generic though, right? I'm borderline underweight and sometimes move towards a comfortable middle between underweight and overweight so that'd just lead to issues I feel like.


Zoesan t1_iu8zqd1 wrote

You're a small minority. Two thirds of the US are overweight or obese. Underweight people make up around ~1.5% of the US population.


eldenrim t1_iu9r8gc wrote

Just to clarify, I was confirming my current understanding which is that doing exercise is essentially always better than a sedentary lifestyle, whereas losing 20% of calories is only relevant to people who are consuming more than they need or who are an unhealthy weight. Which like you said, is the majority of the US (and other countries too).

Although your response does imply that is the case, it's still important to differentiate near-universal advice from majority-applicable advice if someone is unsure.


redditaccount71987 t1_iu5j5ug wrote

This is something that is emphasized in sports training. A lot of people build up with HIIT or high intensity interval training. You do brief bouts of exercise getting your heart rate up with that training regimen. Also any exercise even walking is super good for you. A lot of people can't do much at the beginning so they tell to try to build up a little at a time. If you can't handle land exercises pool is also a great way to try multiple types including HIIT, low intensity cardio, and higher intensity. It easier on your joints.


ian2121 t1_iu623t1 wrote

I dunno if I am convinced. A very trustworthy president said that your heart only has so many beats and exercise uses them up.


DEN0MINAT0R t1_iu7adi8 wrote

Ironically, I think this is partly true. Someone feel free to correct me if I’m wrong, but I believe the human heart generally has a roughly constant number of beats between people of a variety of levels of fitness. One difference is that people with higher cardiovascular fitness tend to have lower pulse rates when they’re not exercising (which is most of the time), so it works out that it takes longer to reach the average number of total heartbeats than for someone who doesn’t exercise.


homelessjimbo t1_iu7lvha wrote

The lower resting heart rate is a by product of being fit. The heart is strengthened and thus can pump a greater volume of blood per beat. meaning fewer beats are needed while resting.


KilgoreLeszcz t1_iu82vqq wrote

True. If your heart is adjusted to the highest efforts it has much lower idle rate. I have around 40 idle rate all my life and I always liked very energetic cycling.


SerialStateLineXer t1_iugtmg5 wrote

I think the benefits of exercise are fairly well established, so I don't want to call that into question. But given the extremely small amounts of exercise described here, I do wonder if these particular results are driven by reverse causation, with people who are healthier being more able to engage in moderate to intense exercise for a minute or two on occasion.

For example, I'm in my early 40s, and I always run up stairs. I don't climb long flights of stairs often enough for this to be a significant contributor to my overall level of fitness, but it is a marker of fitness. If I had a BMI of 35, I probably wouldn't be able to do this.

Obviously doing this much exercise on its own is still better than nothing, but I think we should be skeptical of claims that such large benefits can be realized from such small amounts of exercise, at least when based on evidence of this quality.