One-minute activity bursts cut death risk as well as regular exercise

FORGET the gym. Just three to four one-minute bursts of vigorous activity daily such as running for a bus or carrying heavy shopping, cuts the risk of an early death as much as regular exercise, a study has suggested.

The University of Sydney monitored the activity levels of more than 25,000 people from the UK Biobank – a database of around half a million people – and followed them for an average of seven years.

None of the participants did sports or exercise during leisure time.

The team found that people who did three to four bursts of heart-pumping activity were 40 per cent less likely to have died from any cause over the period, and were nearly 50 per cent less likely to have died from cardiovascular disease.

There were 852 deaths in the study, about 3.3 per cent. The results suggest that regular short bursts could halve that risk.

Prof Emmanuel Stamatakis of the University of Sydney, lead author, said: “Our study shows similar benefits to high-intensity interval training can be achieved through increasing the intensity of incidental activities done as part of daily living, and the more the better.

“A few, very short bouts totalling three to four minutes a day could go a long way, and there are many daily activities that can be tweaked to raise your heart rate for a minute or so.”

The majority of over-40s do not take part in regular exercise or sport, but Prof Stamatakis said the study revealed how incidental physical activity could be a viable alternative.

He said: “Upping the intensity of daily activities requires no time commitment, preparation, memberships or special skills. It simply involves stepping up the pace while walking or doing housework with a bit more energy.” The study found that the gains grew with the more short bouts of vigorous activity were undertaken.

The maximum of 11 bouts per day was associated with a 65 per cent reduction in cardiovascular death risk and a 49 per cent reduction in cancer-related death risk, compared with no bursts.

The research was published in the journal Nature Medicine.