Didn't Have Sports? This 3 Minutes Movement Can Save The Heart

JAKARTA - In the midst of daily busyness, many people feel they don't have time to exercise. However, a surprising study from researchers at the University of Sydney reveals that small habits for 3 minutes a day can help reduce the risk of heart disease significantly, without the need to go to the gym or take gymnastics classes.

The study, published under the title "Dose Response of Incidental Physical Activity Against Cardiovascular Events and Mortality", involved more than 24,000 adults aged 40 to 79 who were not exercising regularly.

They were asked to wear a motion measuring device on the wrist to monitor daily activities, not a sporting session, but mild physical activity that often occurs unintentionally.

"Indigenous physical activity is things that are done unconsciously every day, such as walking quickly to the bus stop, climbing stairs,eclipsing floors, or bringing groceries. All that movement turns out to be of great benefit to our hearts," explains Dr. Emmanuel Stamatakis, lead researcher from Charleswasat Center, University of Sydney, quoted from the page The Economic Times.

The most surprising thing about this study is its findings, namely with just 35 minutes of moderate to severe physical activity every day, the risk of developing heart disease such as heart attacks or stroke can decrease by 50%.

Examples of activities in question include walking quickly after public transportation, lifting heavy groceries, actively cleaning the house, and climbing stairs several floors without elevators.

"Even one minute intense movement can be equivalent to the benefits of three minutes of moderate movement, or almost an hour of light activity such as taking a leisurely walk," said Dr. Stamatakis.

According to the World Health Organization (WHO), adults are advised to do 150 minutes of moderate physical activity per week. However, in reality, few people have met these targets. Therefore, the results of this study provide new hope for those who feel they don't have time.

"The good news is, you don't need special time or expensive equipment to keep your heart healthy. Every opportunity to move is an opportunity to protect your body," Stamatakis said.

To make it easier to understand how heavy our activities are, Stamatakis provides simple guidance.

If you can still sing while moving, it's relatively light. If you can talk but can't sing, it's relatively moderate. When you talk it's already difficult, it means your activity is tough and that's the best for the heart.

This study gives an important message that every movement means. Instead of waiting for free time for exercise, take advantage of daily activities as an opportunity to move more actively. Fast road when going to the office, avoid elevators, clean the house with enthusiasm, everything can be a small sport that has a big impact.

"Short but consistent movement every day can be one of the best habits to protect the heart. Even three minutes can make a big difference." Stamatakis concluded.