Short Bursts of Intense Exercise Offer Six Times the Heart Health Benefit of Walking, Study Finds
LONDON - A new study reveals that incorporating brief, vigorous exercise into daily routines is significantly more effective at reducing the risk of cardiovascular disease than moderate-intensity activities like brisk walking. Researchers at the University of Sydney found that short bouts of intense physical activity offer up to six times the health benefits compared to walking, even when total exercise time is equivalent.
The research, led by Professor Emmanuel Stamatakis, emphasizes the importance of exercise intensity. “Different intensities have different effects on health,” Stamatakis stated,adding that “the greater the intensity,the greater the health benefit.”
While moderate-intensity activities like walking can provide health benefits, the study indicates achieving comparable results requires a substantially longer time commitment. Conversely, even small amounts of vigorous activity can yield notable improvements in cardiovascular fitness.
“When it comes to functional capacity, and cardiorespiratory fitness in particular, it takes intensity to challenge physiology,” Stamatakis explained.”High intensity physical activity forces the heart to strengthen its muscle, improving its ability to pump blood. Very few of these benefits occur with low-intensity physical activity, even in large quantities.”
The study suggests that individuals with sedentary lifestyles stand to gain the most from incorporating short periods of intense exercise.For example, seven short bursts of vigorous activity throughout the day can provide the same benefits as 63 minutes of moderate-intensity exercise and substantially reduce the risk of cardiovascular disease.
The findings underscore the potential of integrating easily achievable, high-intensity intervals into daily life to promote heart health and overall well-being. The research highlights that some movement is beneficial – “moving instead of sitting is good” for metabolic diseases and energy expenditure – but maximizing cardiovascular benefits requires challenging the body with higher intensity.
