The sedentary lifestyle is a major risk factor for noncommunicable diseases and the fourth leading cause of premature deaths worldwide. According to the World Health Organization (WHO), one-third of the population does not engage in the recommended amount of physical activity to protect their health.
Moving for longer periods is good, but moving more intensely is better. This is essentially the conclusion of a study published in the European Heart Journal.
An international team conducted a study on approximately 96,000 people. Each participant wore a wrist accelerometer for a week to accurately measure their movements. These data were then compared to the probability of dying or developing eight serious health issues over the following seven years (major cardiovascular diseases, heart arrhythmias, type 2 diabetes, immune-mediated inflammatory diseases, liver diseases, chronic respiratory diseases, chronic kidney diseases, and dementia).
Result: Even short periods of physical activity, intense physical activities (such as running to catch a bus, for example) generally reduced the risk of disease and premature death. They particularly protect against inflammatory diseases, including arthritis, major cardiovascular diseases like heart attacks and strokes, and dementia.
“We know that physical activity reduces the risk of chronic diseases and premature death, and more and more evidence suggests that intense physical activity provides greater health benefits per minute than moderate activity,” the authors stated.
They also found that a higher proportion of intense physical activity had a more significant influence on some diseases than others. For example, for inflammatory diseases like arthritis and psoriasis, intensity was almost the sole determining factor in reducing the risk.
Some minutes are enough
“Intense physical activity seems to trigger specific responses in the body that low-intensity physical activity cannot fully replicate,” explain the authors. During intense physical exertion – the kind that leaves you breathless – your body reacts powerfully. Your heart pumps more efficiently, your blood vessels become more flexible, and your body improves its ability to use oxygen. Intense physical activity also appears to reduce inflammation. This could explain the strong correlations observed with inflammatory conditions like psoriasis and arthritis. It could also stimulate the production of chemicals in the brain, contributing to brain cell health and, consequently, reducing the risk of dementia.
Finally, scientists reassure: there is no need to go to the gym. Incorporating short periods of intense physical activity that leave you slightly breathless into your daily life, such as rapidly climbing stairs or actively playing with your children, can make a real difference. Even 15 to 20 minutes per week of this type of effort – just a few minutes a day – have been associated with significant health benefits.
