· Scientists have found that vigorous exercise can lower the risk of eight chronic diseases.
· Research shows that even just a few minutes of intense exercise a day can make a difference.
・Experts explain the latest research.
There is a big movement in the medical community to count all forms of activity as some form of exercise. And while any exercise is better than no exercise, scientists have found that doing certain types of exercise lowers your risk of developing eight chronic diseases over the next seven years.
The research published in european heart journalanalyzed data from more than 96,000 people who wore activity trackers for a week and around 376,000 who self-reported their activity levels as part of a long-term health study, the UK Biobank. The researchers also looked at the participants’ likelihood of developing eight chronic diseases over the next seven years.
meet an expert: Cheng-Han Chen, MD, interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical Center in Laguna Hills, California. Albert Matheny, RD, CSCS, Co-Founder soho strength lab
After analyzing the data, the researchers found that people who engaged in more vigorous movement as part of their activities had a much lower risk of developing the chronic diseases studied. In fact, compared to people who did no strenuous exercise at all, those with the highest levels were found to have a 63% lower risk of developing dementia, a 60% lower risk of type 2 diabetes, and a 46% lower risk of death over the seven-year study period.
But researchers also found that even small amounts of time people spent doing vigorous exercise (just a few minutes a day) had clear effects on reducing disease.
“These findings support prioritizing higher intensity activities in clinical and public health interventions aimed at preventing non-communicable diseases, wherever possible,” the researchers wrote in their conclusion.
Why does this happen? Experts explain.
What diseases can be prevented with intense exercise?
This study found that intense, intense exercise can help prevent eight major chronic diseases:
- major cardiovascular diseases
- arrhythmia
- type 2 diabetes
- Immune-mediated inflammatory diseases
- liver disease
- chronic respiratory disease
- chronic kidney disease
- dementia
Researchers have found that intense exercise intensity is more important for some diseases. In inflammatory conditions such as arthritis and psoriasis, intensity appears to play a big role in reducing risk. But the amount of time people were active and how hard they exercised influenced their reduced risk of diseases such as type 2 diabetes and chronic kidney disease.
Why does intense exercise help prevent chronic diseases?
According to Chen-Han Chen, MD, an interventional cardiologist and medical director of the structural heart program at MemorialCare Saddleback Medical Center in Laguna Hills, California, there are probably several things going on here. “Intense exercise increases your heart rate, making your heart pump more efficiently,” he says. That can have downstream effects on everything from heart disease risk to more efficient movement of nutrients through the body, he points out.
Intense exercise can also help relax blood vessels, lowering the risk of high blood pressure, Dr. Chen says. Intense exercise can also help improve your overall health, says Dr. Chen. “Then your entire system will become more efficient and other markers of disease risk will also improve,” he said, citing obesity and stress as some of them.
What does this look like in real life?
Vigorous exercise is high-intensity activity that significantly increases your heart rate and breathing rate. According to Dr. Albert Matheny, co-founder of CSCS, when you’re doing an intense workout, you’re probably breathing harder and faster. soho strength lab.
You can also incorporate intense exercise into your existing workouts or do workouts that fall into this category. According to the Centers for Disease Control and Prevention (CDC), these activities require a “vigorous” approach.
- jogging or running
- swimming laps
- Cycling fast or climbing hills
- play singles tennis
- play basketball
In fact, the CDC notes that one minute of vigorous-intensity activity is about the same as two minutes of moderate-intensity activity.
“If you’re already active, go all-out a little bit,” says Albert Matheny, R.D., CSCS. soho strength lab. “If you’re on a bike, you can do intervals or just ride hard and cool down afterwards.”
But this is true for many forms of exercise, he says. “If you’re out for a walk, find a hill and climb it as hard as you can,” says Matheny. You can also increase your breathing and heart rate by walking up the stairs or increasing the incline on your treadmill during the day, he says.
Ultimately, Matheny recommends thinking of intense exercise as: “Just do what you’re doing and pick up the pace.”
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