A study found that just a few minutes of intense activity daily can reduce the risk of heart attacks, strokes and heart failure.
That means climbing stairs, carrying heavy groceries — and yes, getting active between the sheets — can be a lifesaver.
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The scientists said this is good news for people – especially women – who don't enjoy sweating or can't for any reason.
Dr Hannah Patel, an NHS GP, told The Sun: 'Since sex increases your heart rate, sex is an exercise.
“But it's generally considered light to moderate intensity, and since it doesn't last long, it doesn't represent a significant workout.”
In this study, researchers from the University of Sydney, Australia, examined the effect of lifestyle-related vigorous intermittent physical activity, or VILPA, on heart health.
This includes any short bouts of exertion that occur in everyday life, such as walking, playing with a child or pet, walking uphill, or brisk walking.
The scientists analyzed two years of data from activity trackers worn by more than 81,000 middle-aged people.
The study found that women who logged 3.4 minutes of intense activity per day had a 45% lower risk of heart disease compared to women of the same age.
They were 51% less likely to have a heart attack, and their risk of heart failure was 67% lower.
Women who reported between 1.2 and 1.6 minutes daily had a 33 percent lower risk of heart attack and a 40 percent lower risk of heart failure.
The men participating in the study also reduced their chances of developing heart problems, but not to the same extent.
Those who did these activities for 5.6 minutes a day, without any formal exercise, reduced their risk of heart attacks, strokes and heart failure by 16%.
Study author Professor Emmanuel Stamatakis, writing in the British Journal of Sports Medicine, said: “Establishing short periods of vigorous physical activity as a lifestyle habit could be a promising option for women who are not keen on structured exercise or who are unable to do so for any reason. “. “.
However, he said short, intense exercise “should not be seen as a quick fix”, and “there are no magic bullets for health”.
He added: “But our results show that even high-intensity activity can help, and may be the only thing that helps people develop the habit of regular physical activity – or even exercise.”
This comes at a time when another study conducted by Tulane University in New Orleans revealed that climbing just 50 steps a day may be enough to reduce the risk of heart disease.
Meanwhile, research published by Meizhou Hospital of Traditional Chinese Medicine found that having sex at least once a month has “protective effects” on the heart.
About 7.6 million Britons currently live with heart or circulatory disease, according to the British Heart Foundation.
How to reduce your risk of heart attacks and strokes
You can reduce your risk of heart attacks and strokes using many of the same methods.
Heart attacks and strokes, although they affect different organs of the body, are what we call cardiovascular events.
Both arise from similar underlying conditions, such as atherosclerosis, which is the 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, treating these risk factors can simultaneously reduce the risk of both conditions.
Here are the ways you can prevent both:
Healthy diet
- More fruits and vegetables: The DASH diet, which emphasizes fruits, vegetables, whole grains and lean proteins, has been shown to reduce blood pressure and improve heart health.
- Less fat: Eating too much saturated fat and trans fat can raise cholesterol levels and increase the risk of atherosclerosis. Choose healthy fats such as those found in olive oil, nuts and avocados.
- Limit salt intake: Eating large amounts of salt is linked to high blood pressure, which is a major risk factor for heart attacks and strokes. The NHS recommends no more than 6g of salt per day for adults.
- Fiber: Foods high in soluble fiber, such as oats and beans, can help lower blood cholesterol levels.
He practices
Walking, running, cycling, swimming – whatever you want, do it!
Exercise can strengthen the heart and improve blood 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 lower blood pressure. Recommended twice a week by the NHS.
Blood pressure management
A healthy diet and exercise can help keep blood pressure under control.
But it's worth monitoring for 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 greatly increases the risk of heart attacks and strokes.
Quit smoking
One of the best ways to quit smoking is to use the resources provided by NHS Smokefree. Support groups, medications, and other quitting tools like e-cigarettes may be what you need to kick the habit for good — and they're free.
Limit alcohol
Excessive alcohol intake can increase blood pressure and contribute to weight gain, which can add up and pose a risk to heart health.
The NHS recommends that you should not regularly drink more than 14 units of alcohol per week.
It causes a quarter of deaths in the country, increasing the risk of heart attacks and strokes.
The NHS recommends that Britons do some form of physical activity every day, with adults aiming to do strength training at least twice a week.
They should try to do two-and-a-half hours of moderate-intensity activity — such as brisk walking — per week, according to the guidelines.
