Just 3 Minutes of Daily Movement Can Lower Heart Attack and Stroke Risk, Study Finds News24 –

Protecting heart health is typically associated with regular exercise and well-planned schedules that enable physical activity to be planned into our day. Those who can’t squeeze enough activity due to tightly constrained work schedules may worry that they aren’t doing enough to look after their heart and wonder if they are behind the eight ball. But a recent study published in the journal Circulation has opened the door and allowed us to turn the page that gives a new perspective for those who can’t find the time to dedicate to long and involved workouts. In fact, the study suggests that even three minutes of short activities helps in reducing the risk of significant heart issues.

What did the study’s findings show?

The study focused specifically on short but vigorous activities that had the potential to elevate the heart rate and induce faster breathing. The researchers referred to this incidental physical activity (IPA). Incidental physical activity lowers the risk of cardiovascular disease

Incidental physical activity (IPA) is the movement that occurs as a part of your ordinary course of daily life and happens ‘incidentally’ – it’s not planned, like climbing a flight of stairs or sprinting to catch the bus. The study then took a closer look at moderate and vigorous incidental physical activity. Moderate IPA is lower intensity, like brisk walking, and vigorous IPA is performed at a higher intensity, like running upstairs.

The results of the study also showed the breakdown of time – only 1 minute of vigorous incidental activity or 3 to 3.5 minutes of moderate incidental activity provides good heart health benefits.

So what do the results mean?

The results of the study reinforce the value of physical movement, that even something as easy as ordinary activities can have a significant effect on heart health.

Speaking to Hindustan Times, Dr Rajiv Bhagwat, Senior Consultant Cardiologist at Breach Candy Hospital commented on the study’s results and validated the observation that habitual daily activities decreases the risk of cardiovascular diseases by 50 percent.

He said, “What it indicates is that regular activities such as walking upstairs, brisk daily chores, or even vigorous domestic tasks can significantly reduce the risk of heart disease, stroke, and other premature health issues. Interestingly, incorporating 3 to 4 minutes of moderate to vigorous physical exertion into one’s daily routine results in a 50% lower risk of major cardiac events.”

Too often we take these fundamental daily movements as a given and tend to gravitate towards sedentary ways of getting from one destination to the next, even when a healthier way is literally in front of you, like choosing to climb instead of using an elevator for a short flight of stairs. Even if you have a regular workout schedule, adding in these small bursts of movement into your day helps protect your heart and keep you active.

“Any physical movement serves as a natural cardiovascular stimulant, increasing endurance, reducing arterial stiffness, and enhancing long-term heart function,” Dr Bhagwat reiterated the value of everyday activity. “This form of activity offers a viable approach to improving heart health and is ideal for people who struggle to stick to a formal fitness regimen due to age, time constraints, or medical limitations.”

That is why no one should discount the value of daily movement and defer ‘being active’ until the time they go to the gym. Movement doesn’t only need to happen on a workout mat or a treadmill. The small movements count as well in helping protect heart health.