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Just a few minutes of short, sharp exercise a day ‘slashes risk of heart attack and stroke by 45% – and sex counts’
Plus, discover how changing what you eat each day can help lower your risk of deadly heart disease
JUST a few minutes of intense activity a day can slash the risk of heart attacks, stroke and heart failure, a study has found.
This means climbing the stairs, carrying heavy shopping - and yes, getting frisky between the sheets - could prove a lifesaver.
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Scientists said this is good news for people - especially women - who don't enjoy getting a sweat on or can't for any reason.
Dr Hana Patel, NHS GP and GP , told The Sun: "As having sex increases our heart rate, sex counts as exercise - especially given it does not last long (usually!).
"But it would need to be with some gousto to count as vigorous exercise - the same as running for the bus, bursts of power walking while doing errands or playing high-energy games with the kids.
"Short bursts of activity burn more calories, increase metabolic rate, and improve endurance and strength – all in less time.
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"Simply ramping up your activity for a few minutes, a few times a day can improve health."
For the study, researchers from the University of Sydney, Australia, examined the effect of "vigorous intermittent lifestyle physical activity", or VILPA, on heart health.
This includes any brief bouts of exertion that happen in everyday life, such as walking, playing tag with a child or pet, or either uphill or power walking.
Scientists analysed two years' worth of data from activity trackers worn by more than 81,000 middle-aged people.
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The study found women who recorded 3.4 minutes of intense activity daily had a 45 per cent lower risk of heart problems than couch potatoes of the same age.
They were 51 per cent less likely to get a heart attack, and the risk of developing heart failure was 67 per cent lower.
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Women who reported between 1.2 and 1.6 minutes per day had a 33 per cent lower risk of a heart attack and 40 per cent lower risk of heart failure.
Men in the study also reduced their chances of having heart trouble, but not by as much.
Those who managed 5.6 minutes of these activity bursts a day, but no formal exercise, cut their risk of heart attacks, strokes and heart failure by 16 per cent.
Writing in the British Journal of Sports Medicine, study author Professor Emmanuel Stamatakis said: "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."
However, brief intensive exercise "should not be seen as a quick fix" he said, "there are no magic bullets for health".
He added: "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."
It comes as another study, by Tulane University in New Orleans, revealed, that climbing just 50 steps per day might be enough ot slash your risk of heart disease.
Meanwhile, research published by Meizhou Hospital of Traditional Chinese Medicines found having sex has “protective effects” on the heart.
Around 7.6million Brits currently live with a heart or circulatory disease, according to the British Heart Foundation.
How to reduce your risk of heart attacks and stroke
You can reduce your risk of heart attack and stroke with many of the same methods.
Heart attacks and strokes, although affecting different organs of the body, are both what we call cardiovascular events.
Both arise from similar underlying conditions, such as atherosclerosis —a buildup of fatty deposits in the arteries.
According to the American Heart Association, the risk factors for heart attacks and strokes are largely the same: high blood pressure, high cholesterol, smoking, obesity, physical inactivity, and diabetes.
Therefore, addressing these risk factors can simultaneously reduce the risk of both conditions.
Here are ways you can prevent the two:
Healthy 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.
Exercise
Walking, running, cycling, swimming - whatever you like, do it!
Aerobic exercise can strengthen the heart and improve circulation.
The NHS advises at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity each week.
Strength training exercises can help control weight, improve cholesterol levels, and reduce blood pressure. It is recommended twice a week by the NHS.
Manage blood pressure
A healthy diet and exercise can help keep your blood pressure in check.
But it is worth monitoring it yourself after the age of 40, at least, when the NHS invites adults for a check-up every five years.
High blood pressure often has no symptoms but significantly increases the risk of heart attack and stroke.
Quit smoking
One of the best ways to quit smoking is to use resources provided by NHS Smokefree. Support groups, medications, and other tools to help quit smoking such as vapes could be what you need to kick the habit for good - and it's free.
Limit booze
Excessive alcohol consumption can increase blood pressure and contribute to weight gain, which can snowball and become a heart health risk.
The NHS recommends not regularly drinking more than 14 units of alcohol per week.
They cause a quarter of all deaths in the country, increasing the risks of heart attack and stroke.
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The NHS recommends Brits do some type of physical activity every day, with adults aiming to do strength training at least twice a week.
They should try and do two-and-a-half hours of moderate-intensity activity — like brisk walking — a week, according to the guidelines.
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