Just a few minutes of short, sharp exercise a day ‘slashes risk of heart attack and stroke by 45% – and sex counts’
According to a study, engaging in a few minutes of vigorous exercise daily can significantly reduce the risk of heart attacks, strokes, and heart failure.
This means that carrying heavy goods, climbing stairs, and yes, getting frisky between the covers, could save your life.
According to scientists, this is fantastic news for people who dislike working out or are unable to do so for any reason, particularly women.
NHS general practitioner Dr. Hana Patel told The Sun: “Yes, sex qualifies as exercise because it raises our heart rates.
“But it’s generally considered mild to moderate intensity and as it does not last long it’s not much exercise.”
The impact of “vigorous intermittent lifestyle physical activity,” or VILPA, on heart health was investigated by researchers from the University of Sydney in Australia.
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This covers any short bursts of effort that occur in daily living, such walking, playing tag with a child or pet, or power or uphill walking.
Researchers examined data from activity trackers worn by over 81,000 middle-aged individuals over a two-year period.
According to the study, women who engaged in 3.4 minutes of vigorous exercise per day were 45 percent less likely to have heart issues than couch potatoes of the same age.
They had a 67% lower chance of developing heart failure and a 51% lower chance of having a heart attack.
Women who reported doing 1.2 to 1.6 minutes a day were 40 percent less likely to suffer heart failure and 33 percent less likely to have a heart attack.
Although not as much, men in the research also decreased their risk of cardiac problems.
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The risk of heart attacks, strokes, and heart failure was reduced by 16% for those who were able to complete 5.6 minutes of these activity bursts every day without engaging in any formal exercise.
According to a study by Professor Emmanuel Stamatakis, who wrote in the British Journal of Sports Medicine, “Making short bursts of vigorous physical activity a lifestyle habit could be a promising option for women who are not keen on structured exercise or are unable to do it for any reason.”
“There are no magic bullets for health,” he added, adding that short bursts of intense exercise “should not be seen as a quick fix.”
He continued: “But our results show that even a little bit higher intensity activity can help and might be just the thing to help people develop a regular physical activity or even exercise habit.”
This is in line with another study from Tulane University in New Orleans that found that taking just 50 steps a day could reduce your risk of heart disease.
According to a study from Meizhou Hospital of Traditional Chinese Medicines, having sex at least once a month provides heart-protective benefits.
The British cardiac Foundation estimates that 7.6 million people in Britain today suffer from a cardiac or circulation condition.
How to reduce your risk of heart attacks and stroke
Many of the same techniques can be used to lower your risk of heart attack and stroke.
Despite affecting separate body parts, heart attacks and strokes are both classified as cardiovascular events.
Both result from comparable underlying diseases, like atherosclerosis, which is an accumulation of fatty deposits in the arteries.
The American Heart Association states that high blood pressure, high cholesterol, smoking, obesity, diabetes, and physical inactivity are all risk factors for heart attacks and strokes.
Therefore, the risk of both illnesses might be decreased at the same time by addressing these risk factors.
The two can be avoided in the following ways:
A nutritious diet
- More fruit and veg: The DASH, which emphasises fruit, vegetables, whole grains, and lean proteins, has been shown to reduce blood pressure and improve heart health.
- Less fats: Too much saturated and trans fats can raise cholesterol levels and increase the risk of atherosclerosis. Go for healthier fats like those found in olive oil, nuts, and avocados.
- Limit salt: High salt intake is linked to high blood pressure, a major risk factor for both heart attack and stroke. The NHS recommends no more than 6g of salt per day for adults.
- Fibre: Foods high in soluble fibre, such as oats and beans, can help lower cholesterol levels.
Work out
Do what you enjoy, whether it’s swimming, cycling, jogging, or walking!
Exercise that is aerobic in nature helps increase circulation and strengthen the heart.
The NHS recommends 75 minutes of vigorous-intensity exercise or at least 150 minutes of moderate-intensity aerobic activity per week.
Exercises involving strength training can lower blood pressure, improve cholesterol, and assist control weight. The NHS advises doing it twice a week.
Control your blood pressure
Exercise and a nutritious diet can help control blood pressure.
At least after the age of 40, when the NHS welcomes adults for a check-up every five years, it is worthwhile to keep an eye on it yourself.
The risk of heart attack and stroke is greatly increased by high blood pressure, which frequently shows no symptoms.
Give up smoking.
Using NHS Smokefree’s services is one of the greatest methods to stop smoking. Support groups, drugs, and other free smoking cessation aids, like vape pens, can be just what you need to break the habit permanently.
Limit alcohol consumption
Drinking too much alcohol can raise blood pressure and cause weight gain, all of which can worsen and endanger heart health.
Drinking more than 14 units of alcohol per week is not advised by the NHS.
They raise the risk of heart attack and stroke and account for 25% of all deaths in the nation.
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Adults should strive to engage in strength training at least twice a week, according to the NHS, which advises British citizens to engage in some form of physical activity daily.
According to the guidelines, they should aim for two and a half hours of moderate-intensity exercise per week, such as brisk walking.
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