Routine housekeeping for half an hour daily cuts heart attack risk by 40 percent, research confirms: The significance of regular physical activity in promoting health is underscored.

Optimize Your Heart Health: Make Every Moment Count with Active Living

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In a groundbreaking study, a team of Australian and British scientists revealed that engaging in everyday activities, such as housework and climbing stairs, can dramatically reduce the risk of heart disease and increase lifespan, even for those who don’t regularly exercise. The findings, published in the prestigious journal Circulation, suggest that every minute of activity counts towards maintaining a healthy heart.

The researchers examined data from over 24,000 participants in the UK Biobank, focusing on individuals aged around 62 years, many of whom didn't adhere to regular exercise regimens. Using accelerometers, the scientists categorized participants' daily activities as high-intensity (e.g., brisk walking, stair climbing), moderate (walking at a moderate pace, cleaning), or light (slow movements, cooking).

Stunningly, the researchers discovered the following:

Just 4-5 minutes of high-intensity, non-sport activity per day decreased the risk of heart attacks, strokes, and mortality by 25-38% and 24%, respectively.
Spending 23-24 minutes on moderate activities (e.g., washing windows, walking the dog) lowered heart disease risk by 40-50%.
Engaging in more than 130 minutes of light household activity per day offered a protective effect against heart Disease.

Professor Emmanuel Stamatakis, a co-author from the Sydney Medical School, University of Sydney, commented, "Every minute of activity counts – even brief episodes we don't consider exercise – benefits heart health."

How to Make a Difference: The Science Behind Your New Routine

To maximize heart protection and increase lifespan, scientists suggest moving enough daily to expend approximately 35-38 kilojoules of energy per kilogram of your weight. This might sound daunting, but in practice, it's:

14 minutes of high-intensity activity (e.g., brisk walking, climbing stairs),or 34-50 minutes of moderate-intensity exercise (cleaning, walking at a moderate pace).

These figures significantly lower the risk of:* Heart attacks, strokes, and other heart problems (by 51%)* Dying from cardiovascular diseases (by 67%)* Dying from any cause (by 69%)

Discover the Power of Walking

Walking, in particular, offers significant heart benefits. To determine if you're in your optimal activity zone, apply the following calculations:

For a person weighing 70 kg, the calculation would be roughly:
20 minutes of brisk walking + 15 minutes of floor cleaning
or 45 minutes of strolling with a stroller/shopping cart daily
Even minimal activity offers benefits, albeit not at maximum levels calculated by scientists.
Aim to avoid over-exerting yourself and maintain consistency. Short, daily "bursts" of activity (2-5 minutes) contribute to heart health.

Embrace Your Active Lifestyle: Tips and Tricks

At Home:

Dance to your favorite tunes
Engage in kids' games for some enjoyable exercise
Spend more time walking your dog or extending walks by 15 minutes
Tend to your garden by mowing the lawn, raking leaves, or planting flowers

At Work:

Replace elevator and escalator trips with stairs
Leverage lunch breaks for short walks
For conversations with colleagues, opt for face-to-face interactions rather than constant messaging
Every hour, take a 2-minute stretch or walk around the office
If feasible, partake in more work-related activities: go for a coffee on another floor using the stairs, or choose a bathroom further from your desk

Involve Your Colleagues: Make Activity a Team Effort

Remember:

Regular, short activity bursts are more beneficial than extended periods of inactivity.
Men, on average, are less active at home than women, which may partly explain higher cardiovascular disease risks in men over 60.
Encouraging walking to work or cycling, as well as promoting workplace exercise, could save thousands of lives according to researchers. Japan, for instance, has a tradition of work breaks for stretching and flexing.

Beat Stress: Embrace Activity for Mental Well-being

Physical activity is a potent weapon in fighting stress, as proven by scientific studies, which demonstrate that it enhances resilience to mental demands and improves emotional well-being. Walking has been shown to be particularly effective. However, it's important to take breaks and engage in relaxing activities to avoid stress-related habits, such as overeating.

Dr. KP.RU, a Moscow State University research fellow, and the author of the "Doctor Pavlov, Endocrinologist" channel, advises finding stress relief methods that suit you:

Listen to music
Take a warm shower
Relax in nature while enjoying an audiobook
Choose calming relaxation techniques that don't lead to "stress-eating" for better heart health and emotional well-being.

While housework and stair climbing might not be traditional forms of exercise, a study suggests that engaging in these activities can significantly reduce the risk of heart diseases and increase lifespan, even for those who do not regularly exercise.
In their research, scientists found that spending 23-24 minutes on moderate activities like washing windows or walking the dog can lower the risk of heart disease by 40-50%.
To maximize heart protection, scientists recommend partaking in activities that expend around 35-38 kilojoules of energy per kilogram of weight, which is equivalent to 14 minutes of high-intensity activity like brisk walking or climbing stairs, or 34-50 minutes of moderate-intensity exercise like cleaning or walking at a moderate pace.
In addition to improving heart health, daily physical activity has been found to be beneficial for mental health, helping to fight stress and enhance emotional well-being.
To promote a healthy lifestyle at the workplace, consider replacing elevator and escalator trips with stairs, taking short walks during lunch breaks, opting for face-to-face conversations with colleagues instead of constant messaging, and incorporating more physical activities such as taking the stairs for coffee breaks or choosing a bathroom further from your desk.