December 07, 2024

Short Bursts of Exercise Cut Women's Heart Risk by Half

Engaging in just 90 seconds of high-intensity physical activity daily could significantly reduce the risk of major cardiovascular events such as heart attack or heart failure, particularly in women who do not regularly exercise, according to an international study published Tuesday in the British Medical Journal.

The research revealed that women who incorporated 1.5 to 4 minutes of vigorous activity into their daily routines-such as brisk stair climbing or carrying heavy bags-reduced their risk of major cardiovascular events by nearly 50%. These benefits were observed even in women who did not participate in structured exercise or sports programs.


Study Details

The study tracked 81,052 men and women, with an average age of 61, using activity trackers worn continuously over a seven-day period between 2013 and 2015. Participants' hospital admissions and deaths related to heart attack, stroke, and heart failure were then monitored over an eight-year follow-up period.

Researchers aimed to determine whether short bursts of vigorous activity as part of daily life could provide cardiovascular benefits similar to those of more prolonged, structured high-intensity exercise. The findings were striking:

- Women who engaged in just 1.2 to 1.6 minutes of daily vigorous activity lowered their overall risk of major cardiovascular events by 30%.

- These women also saw their risk of heart attack decrease by 33% and their risk of heart failure drop by 40%.

"We observed a clear dose-response relationship," the researchers wrote, indicating that the more vigorous activity participants performed, the greater the protective benefits. Adjustments were made for factors such as lifestyle, existing health conditions, and ethnicity.


Gender Differences and Key Insights

The study found that men benefited from short bursts of vigorous activity, but the impact was less pronounced compared to women. Men who averaged 5.6 minutes of vigorous lifestyle activity daily had a 16% lower risk of major cardiovascular events, while those averaging 2.3 minutes saw an 11% reduction.

For men and women who engaged in regular structured exercise-such as workouts or frequent walking-the differences in benefits between the sexes were not as distinct. Additionally, evidence of stroke prevention was observed only in men.

The researchers emphasized the potential for these findings to guide women who are unable or unwilling to engage in structured exercise. "Vigorous intermittent lifestyle physical activity may be a promising physical activity target for major cardiovascular events prevention in women unable or not willing to engage in formal exercise," the authors wrote.


Limitations and Future Implications

While the findings highlight the potential cardiovascular benefits of short bursts of vigorous activity, the authors cautioned that the study was observational. As such, it cannot definitively prove that the activity directly caused the reduced risks. Further research is needed to confirm these results and explore the mechanisms involved.

Funded by the Australian National Health and Medical Research Council, this study opens the door to more inclusive recommendations for improving cardiovascular health, particularly for women who may find traditional exercise regimens inaccessible or impractical.