Lack of time is the most important barrier in routine physical activity among people of different age groups and health status. This affects continued participation in physical activity on a daily basis. A recent study published in the European Heart Journal reported that short durations of vigorous physical activity (VPA), i.e., 2 min each, for 15–20 minutes a week are associated with reduced risk of premature mortality and incidence of cardiovascular disease (CVD) and cancer.
This prospective study enrolled 71,893 adult participants (40–69 years of age). Physical activity of the participants was assessed using a wrist-worn accelerometer, to be worn on the dominant wrist for 24 h/day for 7 days. Volume of VPA (min/week) and frequency of short bouts of VPA (≤2 min) were measured and their association with mortality and incidence of CVD and cancer were analyzed.
During a mean follow-up period of 5.9 years, an inverse linear association was observed between the volume of VPA and mortality risk, i.e., as the VPA dose or time increased, mortality risk decreased (see the table). The association was consistent with CVD incidence and mortality and cancer incidence. Minimal and optimal VPA dose and frequency are highlighted in the figure.
Clinical implication: Recommended physical activity levels can be easily achieved by performing VPA, a time-efficient method of physical activity. But it is not feasible to carry out sustained VPA of specific long durations on a daily basis. This study shows benefits of short durations of VPA (2 min each) throughout the week, for approximately 15–20 min/week, on overall mortality and CVD risk. Short VPA durations stimulate the cardiorespiratory system and facilitate cardiovascular adaptations.Such regime of VPA is beneficial in improving health outcomes of people who are unable to engage in long duration, sustained VPA.
(Reference: Ahmadi MN, Clare PJ, Katzmarzyk PT, et al. Vigorous physical activity, incident heart disease, and cancer: How little is enough? Eur Heart J. 2022;43(46):4801-14.)