Domestic Cleaning for 30 Minutes a Day Can Decrease Heart Attack Risk by 40%: Daily Physical Activities Show Significant Health Benefits
Step it up, stay active for a healthy heart: Want to protect yourself from cardiovascular diseases without hitting the gym? Just bump up your day-to-day activities!
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Researchers from Australia and the UK found that household and garden chores may be the key to a heart-healthy lifestyle. Their study, published in Circulation, involved participants who didn't regularly exercise, and the results showed that even short bursts of activity can have significant benefits for your heart.
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Get active, one chore at a time: How much activity is enough? The study divided activities into three categories:
- High-intensity: fast walking, stair climbing.
- Moderate: walking at a regular pace, cleaning.
- Light: slow movements, cooking.
The study discovered:
- Four to five minutes of high-intensity activity per day can reduce the risk of heart attack, stroke, and mortality by 25-38%.
- 23-24 minutes of moderate activity (e.g., window washing, walking the dog) can slash the risk of heart disease by 40-50%.
- Even light household activity (e.g., slow walking around shops, cooking) showed a protective effect only after more than 130 minutes daily.
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Every minute counts: According to Professor Emmanuel Stamatakis, co-author of the study, "every minute of activity counts, even non-sport activities work on heart health and blood vessels."
Need a workout? Make a few changes:
Researchers have created a formula for maximizing heart protection and increasing lifespan:
To achieve the optimal level of movement, aim for:
14 minutes of high-intensity activity (e.g., brisk walking, climbing stairs),or34-50 minutes of moderate-intensity exercise (cleaning, walking at a moderate pace).
What's the impact?
- The risk of heart attack, stroke, and heart-related issues decreases by 51%.
- The likelihood of dying from cardiovascular diseases drops by 67%.
- The overall risk of death from any cause falls by 69%.
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Finding your optimal movement zone:
For a person weighing 70 kg, this measurements equate to:
- 20 minutes of brisk walking + 15 minutes of floor washing,
- or 45 minutes of stroller/pushcart walking at the supermarket daily.
Important notes:
- Less activity still offers benefits, just not at the maximum level calculated by scientists.
- Avoid overdoing it – regularity is key.
- Short episodes (2-5 minutes) work as long as they're repeated daily.
Adding movement to your day-to-day activities:
Oksana Drapkina, therapist, doctor of medical sciences, professor.
At home:
- Turn on your favorite tunes and dance.
- Join kids' games – a fun way to exercise together.
- Walk your dog more frequently or extend your walks by at least 15 minutes.
- Focus on gardening – mow the lawn, rake leaves, plant flowers.
At work:
- Steer clear of elevators and escalators – take the stairs instead.
- Use lunch breaks for short walks.
- Walk to communicate with colleagues instead of messaging.
- Perform small exercises at your desk or take a short walk around the office after every 60 minutes.
- Relax and move while seated at your computer.
- Opt for stairs when you can, such as going up to get coffee or choosing a bathroom farther away.
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Clearing the air on gender differences:
Interestingly, the study found that men are generally less active at home compared to women, which could partly explain why men have higher risks of cardiovascular diseases after age 60.
Breaking stress with physical activity:
Research shows that physical activity is a powerful weapon against stress, boosting resilience and improving emotional well-being. Walking, in particular, can be exceptionally effective against stress. However, remember to alternate tense moments with periods of relaxation and rest.
We are constantly surrounded by stress-inducing situations – noisy streets, crowded public transportation, traffic jams, workplace and family problems. The accumulation of physical and psychological demands can lead to burnout over time. Therefore, it is crucial to schedule regular breaks for relaxation and recovery. As Dr. Zuhra Pavlov, endocrinologist and author of the "Dr. Pavlov, Endocrinologist" channel, advised KP.RU, alternative, creative methods to combat stress are key.
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Find your stress-relieving techniques: Listen to music, take a warm shower, go for a walk in the fresh air while listening to an audiobook. Any relaxation method works, but avoid the common habit of "eating your stress", Dr. Zuhra Pavlov urges. Food may temporarily alleviate tension, but it often results in guilt, extra pounds, and other negative consequences. Come up with different, inventive ways to fight stress.
Information Box:Study published in Circulation highlights a significant relationship between daily household/garden chores, heart health, and longevity. Incorporating more physical activity into daily routines, like household chores, can be an effective strategy for improving heart health and extending lifespan, especially for those who struggle with structured exercise programs due to common barriers like lack of time, motivation, cost, or access to facilities. Active chores can contribute to a lower risk of cardiovascular diseases by reducing the risk of heart attacks and other cardiovascular issues, which could potentially lead to a longer life.[2][3]
- The study published in Circulation found that household and garden chores may protect against cardiovascular diseases, suggesting that everyday activities can contribute to heart health without the need for a gym.
- Four to five minutes of high-intensity activity per day, such as brisk walking or climbing stairs, can reduce the risk of heart attack, stroke, and mortality by 25-38%.
- 23-24 minutes of moderate activity, like window washing or walking the dog, can lower the risk of heart disease by 40-50%.
- Light household activities, such as slow walking around shops or cooking, showed a protective effect only after more than 130 minutes daily.
- For optimal heart protection and increased lifespan, aim for 14 minutes of high-intensity activity or 34-50 minutes of moderate-intensity exercise each day, according to researchers' formula for workplace-wellness, health-and-wellness, fitness-and-exercise, and nutrition.
