Stroke: Just four minutes of exercise a day reduces risk
Created: 12/25/2022, 7:00 p.m
By: Judith Brown
Short, intense training sessions in everyday life can minimize the risk of illness.
They also have a life-prolonging effect.
Sport is known to be good for your health.
Sporting activities, for example, make the immune system fitter and improve the performance of the brain.
In addition, you can prevent diseases such as Alzheimer's, rheumatism and cancer with sport.
However, if it weren't for the weaker self, after all it's not always that easy to exercise and do sports regularly.
However, if you want to do something for your health, you only have to invest a little time.
According to a study, short training sessions are enough to minimize the risk of illness and at the same time counteract aging.
Stroke: Short sports units of four minutes already reduce the risk
Walking up the four flights of stairs twice a day already lowers your risk of stroke and heart attack.
© Xavier Lorenzo/IMAGO
In their current study, which was published in the European Heart Journal in December 2022, Australian researchers found that high levels of physical activity can significantly prolong life.
For example, just 15 to 20 minutes of intense exercise per week should reduce the risk of mortality by 16 to 40 percent.
The study also showed that the risk of stroke, heart attack and cancer can be reduced by exercising for just two minutes twice a day.
According to the scientists, not only those who also do moderate endurance training benefit from the two-minute strenuous training units, but all people.
It is therefore sufficient to only complete the short, heavy units.
People who already do sports can easily integrate the short, demanding intervals into their training plan.
Another advantage is that you do not have to register for a sports course or in the gym for the mini training units.
Instead, everyday life offers many opportunities to do something for your health with the help of exercise.
You can use the following tips and ideas for this:
Climbing Stairs
: Walk up the stairs four floors twice a day instead of taking the elevator
Run
: Take the opportunity and run the last 200 meters to the bus - even if it's only five minutes away
Mini E-Bike Session
: Take an e-bike up a strenuous incline for two minutes without assistance
High-Intensity Interval Training (HIIT)
: Alternate periods of intense exercise and rest.
To do this, warm up briefly at the beginning and then start with a high-intensity interval of 20 seconds.
This can be a sprint, for example.
After that, while walking slowly, rest for ten seconds.
In the so-called Tabata method, the exercises are carried out eight times in a row.
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Reduce the risk of stroke: Short, intensive training sessions strengthen the heart
The risk of stroke, which can announce itself ten years in advance, and heart attack decreases with a strong heart.
When the pulse accelerates, the heart receives a stimulus to permanently increase its performance.
The resting pulse can slow down after just four weeks of climbing stairs because the heart has become stronger.
It pumps harder and carries more oxygen.
A combination of endurance training and short, strenuous training sessions is ideal for a healthy and long life.
In addition, brisk walking has a life-prolonging effect.
In order for it to slow down the aging process, speed is of the essence.
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This article only contains general information on the respective health topic and is therefore not intended for self-diagnosis, treatment or medication. In no way does it replace a visit to the doctor. Unfortunately, our editors are not allowed to answer individual questions about clinical pictures.
