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Scientists Find This Type of Exercise Cuts Heart Disease Risk in Half

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Scientists Find This Type of Exercise Cuts Heart Disease Risk in Half
  • A few short bursts of exercise throughout the day may reduce heart disease risk by 50%, according to new research.
  • Women specifically showed the most pronounced effects of short bursts of activity.
  • Experts explain the findings.

If you struggle to get your steps in or to find enough time in the day to hit the gym, you’re in luck. New research finds that even a few short bursts of exercise may cut your heart disease risk in half.

A study published in the British Journal of Sports Medicine used data from more than 22,000 people between 40 and 79 years old from the UK. These participants wore physical activity trackers for nearly 24 hours a day between 2013 and 2015. Data from hospital and death records were also used to keep track of the participants’ heart health to look for major cardiovascular events, such as heart attack, heart failure, and stroke.

Women, in particular, showed more obvious effects from the short bursts of activity. That is, women who did at least 3.4 minutes of short bursts of vigorous activity per day were found to be 45% less likely to have a major cardiovascular event. When exercising between 1.5 and four minutes a day (with bursts lasting up to one minute), researchers saw an association of a 51% reduced risk for heart attack and a 67% reduced risk for heart failure, compared to those who did not perform this type of exercise.

While women saw the most impact on their heart health, the male participants also saw some benefits of this activity. With a minimum of 2.3 minutes of activity per day, researchers found that men lowered their risk for major cardiovascular events by 11%; performing 5.6 minutes a day of this type of movement saw that men were 16% less likely to experience a major cardiovascular event.

“Making short bursts of vigorous physical activity a lifestyle habit could be a promising option for women who are not keen on structured exercise or are unable to do it for any reason,” study author Emmanuel Stamatakis, Ph.D, director of the Mackenzie Wearable Hub at the Charles Perkins Centre and the Faculty of Medicine and Health at the University of Sydney, said in a statement.

Exercise helps the heart work better, says David Sagbir, M.D., board-certified cardiologist and spokesperson for Avocados-Love One Today. “Regular physical activity strengthens the heart muscle and improves blood flow which can help reduce risk factors for developing heart disease such as lowering blood pressure, managing cholesterol levels, helping regulate blood sugar, and impacting visceral adipose tissue—the type of body fat that surrounds organs and can increase our risk of heart disease,” he explains.

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So if you want to focus on boosting heart health, Dr. Sagbir says that the best exercise for reducing heart disease risk is aerobic—the kind that increases your heart rate and gets you breathing more heavily. “I am a big fan of getting your heart pumping and circulation going with a daily walk,” he advises. And, as Dr. Sagbir points out, every micro-walk counts.

Walking is a proven means of reducing many of the major risk factors of heart disease, including blood sugar, blood pressure, cholesterol levels, and a high body mass index, Dr. Sagbir continues. “In addition to the cardiovascular benefits, improvements in cognitive function and memory, mood and stress, as well as longevity have all been documented,” he says (and recent research shows that walking could even add over a decade to your life!). Walking calls for no equipment, does not require a gym membership, and is adaptable to busy lifestyles, which is why Dr. Sagbir highly recommends getting your steps in.

In addition to walking, Cheng-Han Chen, M.D., board-certified interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical Center, recommends jogging, taking the stairs, biking, and swimming/water aerobics. “It is also helpful to incorporate some strength training, as this also helps to improve the function of blood vessels,” he advises.

The bottom line

This study shows that even small amounts of higher-intensity exercise, just a few minutes at a time, can potentially provide a significant benefit to heart health, says Dr. Chen. “These are activities that can be incorporated into even a busy schedule. One can take brisk one-to-two-minute walks up and down the stairs, or get exercise through normal daily activities such as carrying heavy groceries,” he explains.

These findings are also compelling because of changes that take place during the menopause transition and how exercise may be particularly beneficial to women in this life stage, notes Dr. Sagbir. “Women experience changes during the menopausal transition that put them at greater risk for heart disease,” he says. For example, high blood pressure, a major risk factor for heart disease, significantly increases after menopause, he explains.

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To reduce heart disease risk, Dr. Chen recommends engaging in regular physical activity, eating a nutritious balanced diet, getting an adequate amount of quality sleep, maintaining a healthy weight, avoiding tobacco and alcohol, and managing blood pressure and cholesterol numbers.

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This is the best budget-friendly fitness tracker we have tested this year

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This is the best budget-friendly fitness tracker we have tested this year

Why you can trust Live Science


Our expert reviewers spend hours testing and comparing products and services so you can choose the best ones for you. Find out more about how we test.

If you’re looking to get back into exercising, or are just starting out, the Xiaomi Smart Band 10 may be the best fitness tracker for you. This fitness tracker does a great job of tracking your workouts and summarizing the data in an easy-to-understand format, without overcomplicating anything. The interface is user-friendly, and even those who aren’t into tech should be able to navigate around this smartwatch in no time at all.

While this is a budget fitness tracker, that doesn’t mean it’s lacking in features. You can do more than just track your workouts with this smart band: you can also track your sleep, stress levels, heart rate and so much more. There’s also no shortage of sports modes — with 150+ to choose from, you’re bound to find the workout you want on this watch.

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Fitness coach says ‘just cardio isn’t enough’; shares 1 exercise women over 35 must do to stay strong and healthy

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Fitness coach says ‘just cardio isn’t enough’; shares 1 exercise women over 35 must do to stay strong and healthy

As we age, our bodies naturally start losing muscle mass and bone density, which can affect strength, metabolism, and overall health. Many women over 35 notice changes in energy levels, weight distribution, and endurance, making it essential to adopt exercises that not only tone but also strengthen the body.

Fitness coach urges women over 35 to incorporate strength training. (Freepik)

Tara LaFerrara, fitness coach and personal trainer, shares in her September 22 Instagram post why women over 35 should start incorporating strength training into their routines and how it can transform both body and health. (Also read: Doctor with 25 years experience warns ‘ghee-loaded meals, sugary chai’ harm South Asians’ health; shares 6 key insights )

Why does muscle loss matter after 35

If you are a woman over 35 and not doing any sort of strength training, Tara warns you’re in for a rude awakening. “I’m talking the moment that your body starts to slow down, get weaker, and feel like you hurt more,” she shares.

“It is not just ageing, it is muscle loss, and it starts way earlier than you think. After the age of 35, we start losing muscle every single year. And that muscle is so important because it is your metabolism, your bone density, your energy, and just the ability to bounce back when life throws things at you,” says Tara.

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Can cardio and pilates alone keep you strong

She emphasises that cardio and Pilates alone aren’t enough. “You need to lift, squat, push, pull, and press. It’s not about getting bulky and muscular, it’s about getting strong enough to handle ageing on your own terms.”

Her advice is simple: “So if you’re tired of feeling like your body is working against you, start working with it. Pick up some weights. Your future self will thank you.”

Strength training after 35 isn’t just about aesthetics; it’s about maintaining health, mobility, and resilience. As Tara highlights, incorporating resistance exercises into your routine is one of the best ways to support your body through the natural changes that come with age.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.

This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.

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New Year’s Fitness Resolutions Start with Healthy Sleep | Newswise

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New Year’s Fitness Resolutions Start with Healthy Sleep | Newswise

Newswise — As the New Year approaches, many Americans are setting fresh intentions to eat better and move more — and new data show those habits may deliver an unexpected bonus: better sleep. According to a new survey from the American Academy of Sleep Medicine, 59% of adults say eating a well-balanced diet helps them sleep slightly or significantly better. Staying active throughout the day may also help improve sleep. According to the survey, adults say exercising in the morning (42%) or evening (46%) helps them sleep slightly or significantly better. 

“Sleep is one of three pillars of a healthy lifestyle, including eating a well-balanced diet and incorporating regular physical activity,” said AASM spokesperson Dr. Kin Yuen. “When people make New Year’s resolutions or select their ‘nudge word’ for the year, they often prioritize diet and exercise. These changes don’t just support physical health—they also improve sleep.”

The findings suggest that New Year’s resolutions don’t need to be isolated goals. Improving one aspect of health, whether diet, exercise, or sleep, can create positive ripple effects across all three areas of wellness. This is especially true for younger adults, with those 25-34 being the most likely age group to say a well-balanced diet (64%) or exercise in the evening (60%) helps them sleep better.

“Sufficient sleep significantly reduces the risk of chronic illnesses, such as obesity, heart disease, and even depression and anxiety,” said Yuen. “Whether you’re improving your diet, increasing your activity level, or managing stress, prioritizing sleep gives you the energy and mental clarity needed to start the year strong.”

Here are some tips from the AASM on how to develop healthy sleep habits and reap all the benefits of your New Year’s resolutions: 

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  • Create a consistent bedtime routine — Make sure you are giving yourself enough time to get the recommended seven or more hours of sleep per night.
  • Make time in your daily routine for physical activity — Pick physical activities that you enjoy and that match your abilities.
  • Eat a well-balanced diet — Try to meet the recommended daily servings of fruits and vegetables, grains, and protein.
  • Disconnect from devices at night — Turn off all electronics at least 30 minutes to an hour before your bedtime to help prepare for sleep. 

For more information, or to find a local AASM-accredited sleep center, please visit sleepeducation.org. View 2025 AASM Sleep Prioritization Survey results in the AASM newsroom.

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About the Survey

The American Academy of Sleep Medicine commissioned an online survey of 2,007 adults in the U.S. The overall margin of error fell within +/- 2 percentage points with a confidence interval of 95 percent. Fieldwork took place between June 5-13, 2025, by Atomik Research, an independent market research agency.

About the American Academy of Sleep Medicine   

Established in 1975, the AASM is a medical association that advances sleep care and enhances sleep health to improve lives. The AASM membership includes more than 9,500 physicians, scientists, and other health care professionals who help people who have sleep disorders. The AASM also accredits 2,300 sleep centers that are providing the highest quality of sleep care across the country (aasm.org).  

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