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SYDNEY, Australia – Forget grueling gym sessions – everyday activities like vigorous housework, carrying groceries, or taking the stairs might be enough to significantly lower your risk of heart attack, stroke, and even premature death, according to a new study. Research published online in Circulation on April 14, 2024, suggests that even brief bursts of moderate or vigorous incidental physical activity (IPA) – the movements we do as part of daily life, not structured exercise – are strongly associated with better cardiovascular health.
The study, led by Dr. Emmanuel Stamatakis from the University of Sydney’s Charles Perkins Centre, focused on individuals who don’t typically engage in traditional exercise. Researchers analyzed data from 24,139 adults, with an average age of nearly 62, who reported no structured exercise habits and took, at most, one recreational walk per week.
Using data from wrist-worn accelerometers tracked over seven days between 2013 and 2015, the researchers calculated participants’ energy expenditure from IPA. They categorized the intensity of these activities into light (like slow walking), moderate (brisk walking, heavy cleaning), and vigorous (carrying heavy loads, short bursts of fast walking, energetic chores). The team then followed these individuals for an average of 7.9 years, tracking major adverse cardiovascular events (MACE) – defined as heart attack, stroke, heart failure, or death specifically due to cardiovascular disease – as well as death from any cause.
The results were striking. Compared to minimal IPA, engaging in moderate levels of incidental activity showed significant benefits. Participants who engaged in a median of around 23-24 minutes per day of moderate IPA saw their risk for MACE reduced by 40%, cardiovascular death by 50%, and all-cause mortality by 47%.
Even more compelling were the findings for vigorous IPA. Just 4.3 to 4.6 minutes per day of vigorous incidental activity was linked to a 25% lower risk of MACE, a 38% lower risk of cardiovascular death, and a 24% lower risk of dying from any cause during the follow-up period. Light physical activity also showed a protective trend, particularly against cardiovascular death when sustained for over approximately 130 minutes daily.
Interestingly, the study quantified the relative benefit, finding that one minute of vigorous IPA was roughly equivalent to 3.0-3.5 minutes of moderate IPA in terms of reducing cardiovascular risk.
“These health equivalence findings provide meaningful insight beyond the traditional ‘one-size-fits-all’ approach by offering perspective into multiple physical activity avenues to achieve the same potential benefit,” the study authors wrote. This suggests that people can achieve significant health gains by simply incorporating more intense movements into their existing daily routines, without needing dedicated exercise time.
While encouraging, the researchers caution that this was an observational study. It highlights strong associations but cannot definitively prove cause and effect. There was also a significant time lag (5.5 years) between when participants reported their non-exercising status and when their activity was measured via accelerometer, and the possibility of unmeasured confounding factors remains. Further research, including clinical trials, is needed to confirm these findings.
The study was funded by the Australian National Health and Medical Research Council. One author reported consultancy work and equity in a company related to physical activity services, while other authors declared no conflicts of interest.
Disclaimer: This article is based on a published study and is for informational purposes only. It does not constitute medical advice. Always consult with a qualified healthcare professional for any health concerns or before making any decisions related to your1\ health, treatment, or physical activity levels.
