New research suggests vigorous four-minute exercise can boost heart health

A sedentary lifestyle, marked by extended periods of sitting or lying down with minimal physical activity, is a major contributor to various health problems. New research suggests that engaging in just 1.5 to 4 minutes of high-intensity activity daily can lower the risk of heart attacks and strokes by as much as 40 per cent.

The World Health Organisation (WHO) reports that nearly 1.8 billion people, or 31 per cent of adults globally, were classified as physically inactive in 2022.

Physical inactivity is a significant global health issue, contributing to approximately 6 million deaths annually and accounting for 15-20 per cent of cardiovascular diseases worldwide.

Published in the British Journal of Sports Medicine, the study highlights the power of short bursts of vigorous exercise in addressing physical inactivity. These brief, intense activities can easily be incorporated into daily routines and may serve as a practical solution for individuals struggling to maintain consistent exercise habits. The findings offer hope for reducing the burden of inactivity-related illnesses and improving overall cardiovascular health globally.

The findings, supported by The Lancet, emphasise that increased physical activity could prevent around 5 million deaths each year, with cardiovascular disease causing 32 per cent of global deaths.

Simple activities like climbing stairs or playing with your dog can significantly benefit your heart health.

“Our findings suggest that even brief periods of higher-intensity activity can help improve long-term cardiovascular health,” said Emmanuel Stamatakis, a professor at the University of Sydney and the study’s lead author.

Many adults struggle to meet recommended exercise levels, often citing a lack of time as a barrier. However, the study highlights that brief, intense movements integrated throughout the day can still benefit heart health. While not a complete solution to physical inactivity, these short bursts may encourage the development of a consistent exercise routine, Stamatakis noted.

The study found notable results, particularly among women – as little as 1.5 minutes of vigorous daily activity was linked to a 33 per cent lower risk of heart attack and a 40 per cent reduced risk of heart failure.

Benefits to women

According to Benjamin Gordon, an applied physiology expert at the University of Florida, women may experience stronger benefits because they generally engage in less physical activity than men, making these small bursts particularly impactful.

The Physical Activity Guidelines for Americans recommend 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity activity weekly, alongside muscle-strengthening exercises twice a week. However, only about 20 per cent of women and 28 per cent of men meet these recommendations.

Prior research aligns with these findings.

A 2022 study showed that 15 to 20 minutes of weekly high-intensity physical activity — equivalent to under three minutes per day — was linked to a 16 per cent to 40 per cent reduction in deaths from all causes, including cancer and cardiovascular disease.

The latest research underscores the value of “incidental physical activities,” which can be seamlessly integrated into daily routines.

Activities that elevate your heart rate and leave you slightly breathless, such as climbing stairs, vigorous gardening, walking uphill, or playing energetically with kids or pets, are excellent examples, Stamatakis explained.

Regular exercise helps reduce heart disease risk by managing weight, lowering blood pressure, and strengthening the heart muscle. While taking the stairs instead of the elevator isn’t a guarantee against cardiovascular disease, it’s a meaningful step toward a more active lifestyle.

“Breaking up long periods of sitting and incorporating more movement into your day is key,” Gordon advised.

Many people spend hours sitting at desks, commuting, or relaxing on the couch — habits that contribute to inflammation, poor blood circulation, weight gain, and chronic conditions like type 2 diabetes, high blood pressure, and stroke.

“Any movement is better than none,” Gordon said. “Even small changes, like standing on your porch or taking a short walk, can make a big difference in your overall health.”

Engaging in regular physical activity offers substantial physical and mental health benefits.

Non-communicable diseases

It helps adults prevent and manage non-communicable diseases such as cardiovascular conditions, cancer, and diabetes. It also alleviates symptoms of depression and anxiety, enhances brain function, and boosts overall well-being.

Physical activity supports bone health, fosters healthy muscle growth and development, and improves motor and cognitive skills in children and adolescents.

However, 31 per cent of adults and 80 per cent of adolescents worldwide fail to meet recommended physical activity levels. To address this, global targets aim for a 10 per cent relative reduction in physical inactivity by 2025 and 15 per cent by 2030, based on 2010 levels.

If inactivity levels remain unchanged, the estimated cost to public healthcare systems between 2020 and 2030 could reach $300 billion — approximately $27 billion annually.

Worldwide, there are significant age and gender disparities in physical inactivity levels.

On average, women are 5 percentage points less active than men, a trend that has remained consistent since 2000. Physical inactivity levels rise for both men and women after the age of 60.

A staggering 81 per cent of adolescents (aged 11-17 years) are physically inactive. Among them, adolescent girls are less active than boys, with 85 per cent of girls and 78 per cent of boys not meeting the WHO guidelines for physical activity.

Various factors influence how active individuals are, contributing to differing activity levels across different population groups.

Cardiovascular diseases (CVDs) are the leading cause of death worldwide, responsible for an estimated 17.9 million deaths each year. These diseases include a variety of heart and blood vessel disorders such as coronary heart disease, cerebrovascular disease, rheumatic heart disease, and others. More than 80 per cent of CVD-related deaths are due to heart attacks and strokes, with one-third of these deaths occurring prematurely in individuals under 70 years old.

The primary behavioural risk factors for heart disease and stroke are poor diet, lack of physical activity, tobacco use, and excessive alcohol consumption. Air pollution is also a significant environmental risk factor.