In the pursuit of a healthier lifestyle, the question of how much and what intensity level of physical activity is optimal for weight loss and heart health has long lingered.
Addressing this, a groundbreaking analysis published on November 10 in the European Heart Journal sought to unravel the intricate relationship between varying levels of vigorous activity and key cardiovascular risk factors. This study stands out as the first to scrutinize how our movement throughout a 24-hour day can significantly impact heart health.
Dr. Blodgett, a prominent figure in the study, highlights the remarkable benefits of replacing sedentary behavior with moderate to vigorous activity (MVPA), emphasizing activities that elevate the heart rate and induce increased breathlessness, even if only for brief durations. The findings emphasize the potency of even minor increases in physical activity and underscore that both moderate and vigorous activities provide the most substantial health benefits.
First author and research fellow in the Institute of Sport, Exercise and Health at University College London in England, Jo Blodgett, PhD, said in a press release, “The big takeaway from our research is that while small changes to how you move can have a positive effect on heart health, intensity of movement matters.”
By replacing sitting with moderate to vigorous activity (MVPA), the type that gets your heart pumping and increases the breath for even just a minute or so, was considered the most beneficial as well, explains Dr. Blodgett.
Michael McConnell, MD, a clinical professor and cardiologist at Stanford Medicine in California, who was not part of the study, comments that these conclusions, highlighting the health benefits of even minor increases in physical activity, particularly through moderate and vigorous activities, align well with the latest U.S. Physical Activity guidelines and the accompanying scientific statement.
According to these guidelines, adults are recommended to engage in at least 150 to 300 minutes of moderate-intensity aerobic activities per week, such as brisk walking or fast dancing. Additionally, adults should incorporate muscle-strengthening activities, such as weightlifting or push-ups, at least two days each week.
Contrary to the notion that only sweating through physical exertion yields health benefits, the researchers discovered that opting for restful sleep over sedentary activities also correlated with weight loss and reductions in waistline measurements.
Sitting Is the Worst, Moderate and Vigorous Activity is Best
However, the study goes beyond mere physical exertion, shedding light on the impact of choosing restful sleep over sedentary habits. Research discovered that opting for quality sleep over extended periods of sitting correlated with weight loss and reductions in waistline measurements.
Drawing from data collected from six studies and over 15,000 individuals across five countries, the research evaluated the association between daily movement patterns (measured by a thigh-worn activity tracker) and heart health indicators, including body mass index (BMI), waist circumference, cholesterol levels, triglycerides, and blood sugar levels (HbA1C).
The study’s hierarchy of impacts on heart health placed moderate or vigorous activity at the forefront, following by light activity, standing, and sleeping, with sitting identified as the least favorable.
Improvements Linked to Just 5 Minutes of Extra Activity per Day
In a compelling revelation from the second part of the study, researchers developed models estimating the heart-health benefits of substituting sitting time with other activities. The results showed that merely adding five extra minutes of moderate or vigorous activity daily could lead to noticeable improvements in heart health.
To illustrate the tangible impact, the study provides a scenario involving a 54-year old woman, suggesting that swapping 30 minutes of sitting for moderate or vigorous activity could result in a 2.4 precent decrease in BMI, a 2.7 percent decrease in waist circumference, and a 3.6 percent decrease in blood sugar.
An Additional 5 Minutes of Extra Daily Activity Led to Improvements
In the study’s second phase, researchers constructed models to gauge the cardiovascular effects of substituting sedentary time with alternative activities. The results revealed that merely incorporating an additional five minutes of moderate or vigorous activity exhibited a discernible impact on heart health.
To illustrate the practical implications, consider a hypothetical scenario involving a 54-year old woman with an average BMI of 26.5 (calculated by dividing weight in kilograms by height in meters squared, or kg/m2). In this case, a 30-minute shift from sitting to engaging in moderate or vigorous activity resulted in the following health outcomes:
A 2.4 percent reduction in BMI
A 2.5-centimeter (2.7 percent) decrease in waist circumference
A 1.33 mmol/mol (3.6 percent) decline in blood sugar levels.
Dr. Blodgett says that ‘moderate exercise is any activity that raises your heart rate and makes you breathe faster — things like brisk walking, cycling, dancing, or doing lawn work.’ He explains, “The heart rate zone would be 65 to 75 percent of your maximum heart rate.”
According to the American Health Association (AHA), the maximum heart rate is around 220 minus your age. So that means that for a 54-year old woman, it would be 166, which in turn would make the moderate heart rate between 108 and 125 beats per minute.
“Vigorous activities could include playing sports, running, or even short bursts of normal activity like climbing stairs or moving heavy boxes. Most moderate activities can become vigorous activities if you increase your effort so that you are working above 75 percent of your maximum heart rate,” says Dr. Blodgett.
Overall, to consider an activity as moderate intensity, it means you can talk but can’t sing during the activity. In addition, an activity is considered to be vigorous intensity if you can’t say more than a couple of words without having to stop for a breath, she shares.
See How Small Changes Lead to Big Benefits
According to Dr. Blodgett, the effects of small amounts of high intensity workouts on the heart can actually lead to improve on its health.
Dr. McConnell also agrees, saying, “Even small amounts of increased activity are now shown to have health benefits.”
He points out saying that previously, the guidelines state that an exercise or activity had to last at least 10 minutes to be considered toward the weekly goal.
“Based on more research, that requirement was removed, so literally every minute does count,” he says.
That being said, more activity is better, and when possible, higher intensity activity is always best, she says.
“Exercise and activity have many positive effects on the heart. When we exercise regularly, the heart becomes stronger and more efficient. It pumps blood more effectively, which improves blood flow throughout the body. This can lower cholesterol, blood pressure, and resting heart rate,” says Blodgett.
Prioritize Sleep Over Sedentary Behavior for Enhances Health
By swapping at least 30 minutes of sitting with 30 minutes of sleep daily, it led to a nearly 0.5 kg/m2 reduction in overall BMI and a decrease of approximately 1.75 centimeters in waist circumference, the study found.
Conforming to recommendations, the discovery that sleep duration yields superior health outcomes compared to sedentary time aligns with existing recommendations, said McConnell.
More Research Still Needed to Confirm Results
Associate professor and researcher at the Sydney School or Public Health in Australia, Melody Ding, PhD, MPH, who was not involved in the study said that these findings are in line with the current evidence on heart health and movement.
Published in the October 2022 copy of the European Heart Journal, a study found that two minute bursts of vigorous activity – totaling 15 minutes a week – were associated with an 18 percent lower risk of death, and a 15 percent lower likelihood of heart disease. And with more vigorous activity came better outcomes. Bursts that add up to 53 minutes per week were linked to a 36 percent lower risk of death from any cause.
‘Know Your Numbers’ and Lessen Heart Disease Risk
Particular factors put your at risk for heart disease, which include high cholesterol, high blood pressure, and prediabetes, which tend to have no clear symptoms or warning signs either, as explained by the AHA.
“It is always useful for individuals to better understand their cardiometabolic health by attending routine check-ups with their doctor. Understanding if your BMI, waist circumference, cholesterol, or blood sugar are in a healthy range can help identify if you are at higher risk for cardiovascular disease,” says Dr. Blodgett.
“Your doctor can provide guidance on lifestyle changes that can help reduce this risk. Increasing physical activity and reducing time spent sitting is a great place to start,” she adds.
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