Short bursts of high-intensity movement, like climbing stairs, can significantly improve heart health and lower cardiovascular risks for women

A groundbreaking study has found that just four minutes of intense daily activity, such as climbing stairs instead of using the lift, can cut the risk of heart attacks in women by half. Published in the British Journal of Sports Medicine, the research highlights how even brief periods of exertion can have a substantial impact on heart health.

The study examined the effects of “vigorous intermittent lifestyle physical activity” on the cardiovascular health of both men and women, using data from 81,052 middle-aged participants in the UK Biobank study. Over the course of the study, researchers tracked the participants’ activity levels through wearable trackers and monitored their heart health until the end of November 2022.

The results were striking, especially for women. Women who averaged just 3.4 minutes of vigorous activity per day, such as walking briskly for the bus or taking the stairs, were 45% less likely to experience a heart attack, stroke, or heart failure compared to those who were sedentary. Specifically, their risk of heart attack dropped by 51%, and the risk of heart failure decreased by 67%.

These findings are particularly significant for women who do not regularly engage in formal exercise. Previous studies have shown that women, on average, have a lower level of cardiorespiratory fitness than men, and many face barriers to regular exercise. This study suggests that even small bursts of daily activity can offer substantial benefits, offering an alternative to more structured forms of exercise.

The study’s authors emphasised that this type of activity, which can be easily integrated into daily routines, could serve as an important tool for improving heart health. For women unable or unwilling to engage in formal exercise, these bursts of physical activity could act as a “promising physical activity target.”

In contrast, the benefits for men were less pronounced. Men who managed an average of 5.6 minutes of intense activity per day saw a 16% reduction in their risk of heart attacks, strokes, and heart failure.

While the benefits of shorter bouts of activity were clear, experts caution that for those who can, the recommendation remains to engage in at least 150 minutes of moderate-intensity exercise each week. Regina Giblin, a senior cardiac nurse at the British Heart Foundation, commented on the findings: “We know already that any amount of exercise is beneficial when trying to lower your risk of heart attacks and strokes. This large study is evidence that getting your body moving and raising your heart rate even just for a few minutes daily can really make a difference to having a healthy heart.”

This research provides valuable evidence for individuals looking for practical ways to reduce their heart disease risk without the need for long periods of exercise. It shows that even the briefest bursts of exertion, when incorporated into daily life, can lead to significant health improvements, particularly for women who are less active.