Brief and intense efforts on a daily basis reduce cancer mortality

Brief and intense efforts on a daily basis reduce cancer mortality

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People who do not play sports can improve their health and reduce their risk of cancer and heart attack if they engage in short, intense physical activities in their daily lives such as climbing stairs or brisk walking, according to a study that has analyzed data from more than 25,000 people in the United Kingdom. United for seven years.

The results, presented in the journal nature medicineindicate that performing at least three intense efforts a day lasting between one and two minutes reduces cancer mortality by around 40% and cardiovascular mortality by around 50%.

Physical activities that count as brief, intense exertion are those in which a person notices their heart rate increase or need to breathe harder, reported Emmanuel Stamatakis, first author of the study, from the University of Sydney in Australia.

Climbing stairs or walking at a brisk pace bring significant benefits to sedentary people

The study has been based on data from the UK BioBank project, in which half a million volunteers participate to investigate the influence of lifestyles and other environmental factors on the development of diseases.

The analysis has focused on people who said that they did not practice physical activity in their leisure time and that they did not go for a walk more than once a week. 56% of the participants were women. When data collection began, they had a mean age of 62 years.

They were asked to wear an accelerometer on their wrist for at least 16 hours a day and for at least three days to calculate how much they moved in their daily lives.

43% of study participants performed a maximum of two short, intense efforts per day, with 11% doing none. Half did not reach four minutes a day of intense physical activity.

During the following seven years, 852 deaths occurred among the participants, of which 60% were from cancers and 31% from cardiovascular causes. Most concentrated on the most sedentary people.

The results show that the more episodes of intense activity performed, the more mortality is reduced. Compared with people who do not do any short, intense exertion a day, the risk of death in the next seven years is reduced by 50% (that is, in half) in people who do one or two. It is reduced by 60% in those who do three or four. And in 75% in those who do five or more.

Given the possibility that more sedentary people had worse health to begin with -and not that they had worse health because they were more sedentary-, researchers have analyzed variables such as the consumption of tobacco, alcohol, fruit and vegetables, and drugs. Deaths that occurred in the first two years of the study have been removed from the analysis. And they have taken into account the body mass index of the participants and their state of health when enrolling in the project.

None of these variables has affected the study’s conclusions, which suggests that episodes of sporadic vigorous physical activity are the cause of the reduction in mortality in sedentary people.

Sporadic efforts should not replace regular physical activity, researchers warn

“Our study does not mean that [este tipo de actividad física] need to replace a regular and comprehensive exercise program. But the best physical activity routine for anyone is the one that can fit into their daily or weekly activity and that they can maintain in the long term,” Emmanuel Stamatakis told the magazine. NEVER.

Stamatakis has led world research on the effects of brief and intense physical activity in recent years after criticizing that medical recommendations on this type of exercise were not based on scientific evidence. He coined the term VILPA to designate these sporadic efforts from the initials in English of Vigorous Intermittent Physical Activity of Lifestyle.

As the researchers write in nature medicine“For many adults, VILPA may be more feasible than a structured exercise because it requires a minimal time commitment, and does not require any specific preparation, equipment, or access to facilities.”

The best physical activity routine for anyone is one that can fit into their daily or weekly activity and that they can maintain in the long term.


Emmanuel StamatakisFirst author of the investigation

Regarding the specific activities that count as VILPA, Stamatakis cites climbing stairs or speeding up when walking so as not to miss the bus as common examples.

“The general principle – he explained in NEVER– is that, if we can sing when we do the activity, it is of low intensity; if we can talk but not sing, it is moderate; if we can barely speak more than a few words, we’re in the vigorous intensity zone – this is high-quality movement that probably has great potential to improve health if repeated on a regular basis.”


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Joseph Corbella

Photo XAVIER CERVERA 07/06/2021 Assorted from Nordic Marx that some professionals from the Hospital del Mar affected by persistent covid.  The hospital has encouraged these sorts to see if the workers are affected by this malady in minors.  They come out of the main entrance of the hospital and usually go to the hotel Vela and turn around.  The one that they try to teach above all is the technique why they can practice them afterwards for their account.


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