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Every day we make small physical efforts almost without realizing it: climb stairs quickly, speed up your pace so as not to be late or play intensely with the children. Although they are often perceived as moments of tiredness, science suggests that These “mini sprints” can have a very positive impact on our health.
A study led by the Central South University, in Hunan (China), and published in the European Heart Journalconcludes that dedicating only A few minutes a day of vigorous physical activity can reduce the risk of developing up to eight serious diseases.
The investigation analyzed nearly 96,000 people of the UK Biobank project. Participants wore an accelerometer for a week to accurately measure their daily activity, including those brief moments of intense effort that often go unnoticed.
The results were clear: even small doses of vigorous activity -like running to catch the bus- were associated with a lower probability of illness and death. The effects were especially notable in inflammatory pathologies such as arthritis, serious cardiovascular diseases and dementia.
During a seven-year follow-up, The researchers observed that Those who included more intense activity in their routine had a 63% lower risk of developing dementia, a 60% lower risk of developing type 2 diabetes, and a 46% lower risk of dying. compared to those who did not perform this type of exercise.
Besides, The impact of intensity varied depending on the disease. In inflammatory conditions, such as arthritis or psoriasis, exercise intensity turned out to be the key factor. In others, such as diabetes or liver diseases, both the quantity and the intensity influence the risk reduction.
According to researchers, this type of effort triggers unique responses in the body. Improves heart efficiency, increases blood vessel flexibility, optimizes oxygen use and reduces inflammation. It could also stimulate substances in the brain that help keep neurons healthy, which would explain its protective effect against dementia.
The most striking thing is that no long gym sessions needed. Everyday activities that leave us slightly breathless may be enough. In fact, the study indicates thatBetween 15 and 20 minutes of intense activity per week -spread out in small moments throughout the day- are already associated with significant benefits.
These findings open the door to more personalized recommendations for physical exercise, focusing not only on quantity, but also on intensity and the specific risks of each person.
Nevertheless, Experts warn that vigorous activity is not suitable for everyone, especially people who are older or have certain medical conditions.. In these cases, any increase in physical activity, adapted to individual abilities, remains beneficial.
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