New research shows women can benefit in a big way from as little as 3 minutes of high-intensity exercise a day ⬇️
Think activities like: ✨Running up the stairs ✨ Racing to catch a bus ✨Quickly carrying groceries up the stairs
The study analyzed data from thousands of men and women aged 40-69. Participants wore accelerometers for a week to measure daily activity (more reliable than surveys), and then researchers tracked their heart health for more than 8 years.
Results showed:
▪️ Short bursts of movement (even 20-30 seconds) throughout the day added up to big benefits
▪️ Women who performed a total of about 3 minutes of these activities per day had a lower risk of heart attack, heart failure, and other cardiovascular events.
▪️ The benefits were less significant in men.
(PMID: 39467622)
Why does this work?
High-intensity exercise stresses the heart just enough to trigger healthy adaptations ❤️
Here are some ways to get 30-second bursts of activity:
💥 Fast jumping jacks
💥 Run in place with high knees
💥 Race up and down the stairs
💥 Plyometric jumps (up and down on a box or step)
Moving our bodies is so important for overall health. We always encourage our patients to find ways to move that bring them joy. It’s exciting to see research confirm that even small efforts yield big results—without long hours at the gym!
What’s your favorite way to move? Share below!
