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No gym? No problem: Just 3-minutes of daily hustle could slash your heart risk, says surprising study

No gym? No problem: Just 3-minutes of daily hustle could slash your heart risk, says surprising study

Economic Times20-07-2025
iStock A new study suggests that just three minutes of moderate daily chores—like fast walking or scrubbing can significantly reduce your risk of heart disease. (Image: iStock)
In the modern world of desk jobs, quick deliveries, and elevator rides, exercise often becomes a scheduled event — an hour at the gym, a morning run, or a weekend yoga class. But what if heart health didn't hinge on routine workouts at all? What if the simple, fleeting movements you make while living your everyday life — climbing stairs, scrubbing floors, briskly walking to catch a cab — were quietly safeguarding your heart?
A groundbreaking study titled 'Dose Response of Incidental Physical Activity Against Cardiovascular Events and Mortality' suggests just that. And its findings are as surprising as they are empowering: as little as three minutes a day of moderate activity — without any structured exercise — could significantly reduce the risk of heart disease.
The study, conducted by researchers at the University of Sydney's Charles Perkins Centre, examined over 24,000 adults between the ages of 40 and 79. None of them were regular exercisers. Each participant wore a wrist accelerometer to monitor daily activity — not workouts, but the unintentional movements that often go unnoticed: rushing for a meeting, carrying shopping bags, mopping floors.
What they found was startling. People who engaged in even brief episodes of moderate to vigorous incidental physical activity (IPA) had up to 50% lower risk of major cardiovascular events such as heart attacks or strokes. 'Incidental physical activity is what we do on autopilot,' explains Dr. Emmanuel Stamatakis, the lead researcher, in an interview with Good Housekeeping. 'From commuting and house chores to taking the stairs — it all counts.'
— DrKristieLeong (@DrKristieLeong) And while only a small fraction of Americans hit the recommended 150 minutes of weekly structured exercise, this study offers a breath of relief: you don't need a gym membership to protect your heart — just a little effort in your daily rhythm.
The numbers reveal a hopeful story. Just 4.6 minutes of vigorous IPA or 23.8 minutes of moderate IPA daily — while doing things like pushing a lawnmower, lifting boxes, or power-cleaning your kitchen — can slash your cardiovascular risk. Even one minute of vigorous movement is roughly equivalent to three minutes of moderate movement or 35–48 minutes of light effort, such as leisurely walking. In essence, three minutes of heart-pumping chore work daily could be your most underrated health insurance. The study challenges the idea that only structured workouts matter. 'Know that no movement is wasted and all of it counts,' says Dr. Stamatakis. 'Use every chance in life to move — take the stairs, walk briskly, carry your groceries with intention.' To gauge your movement intensity, Stamatakis offers a simple test: if you can sing, the activity is light; if you can talk but not sing, it's moderate; and if you can neither talk nor sing, you're hitting vigorous intensity — and your heart is thanking you for it. This research reframes the very idea of fitness. In a time-starved society, where 30-minute workouts often feel like a luxury, the hope lies in our hidden efforts — the quick dashes, the lifting, the housework. What we've long overlooked may quietly be protecting our most vital organ.
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Smoke in New York: Canadian wildfires worsen air quality

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Smoke in New York: Canadian wildfires worsen air quality

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Public pools can be a hotbed for germs. Here's how to enjoy the water without worrying

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Could copper in your diet help prevent memory loss, as new study suggests?
Could copper in your diet help prevent memory loss, as new study suggests?

News18

time16 hours ago

  • News18

Could copper in your diet help prevent memory loss, as new study suggests?

Agency: PTI Loughborough (UK), Jul 27 (The Conversation) More and more research suggests that the copper in your diet could play a bigger role in brain health than we once believed. A recent study found that older Americans who ate more copper-rich foods did better on memory and concentration tests. The findings, published in Nature Scientific Reports, looked at people's diets using detailed food diaries and tested their cognitive function. Those who ate more foods that were high in copper – which include shellfish, dark chocolate and nuts – did better on tests that are used to spot early signs of age-related memory loss and dementia. But the results aren't straightforward. People who ate more copper-rich foods were mostly male, white, married and had higher incomes. They were also less likely to smoke or have high blood pressure or diabetes – all factors linked to a lower risk of dementia. 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More intriguingly, when researchers measured copper levels directly in brain tissue, they discovered that higher concentrations were associated with slower mental deterioration and fewer of the toxic amyloid plaques characteristic of Alzheimer's disease. Curiously, brain copper levels bore little relationship to dietary intake, suggesting the body's processing of this mineral is more complex than simple consumption patterns might indicate. There's a good biological explanation for why copper might help protect the brain. This essential metal plays several important roles: it helps prevent brain cell damage via antioxidant effects, with production of the chemicals (neurotransmitters) that let brain cells talk to each other, and helps the brain produce energy, by working via particular enzymes. Copper deficiency is thought to be relatively uncommon, but it can cause noticeable problems. 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