Finding time for exercise can be as challenging as the workout itself. But what if we told you that the key to a healthier heart might not require a gym membership or even a change of clothes? Recent research has revealed that short bursts of activity, the kinds that come from everyday tasks, could significantly lower your risk of heart disease.
In a groundbreaking study published in The Lancet Public Health, scientists from Australia and the United Kingdom have provided a beacon of hope for those who struggle to squeeze in a traditional workout.
They analysed data from over 25,000 adults aged 42-78, all of whom wore fitness trackers daily for two years. By linking this data to medical records spanning nearly a decade, the researchers uncovered a heartening connection between simple household tasks and improved heart health.
The participants in the study weren’t gym-goers or sports enthusiasts. Instead, their physical exertion came from everyday activities like gardening, taking out the trash, and walking to the mailbox.
The findings were clear: brief bouts of moderate to vigorous activity, lasting around 10 minutes or less, were tied to a significant decrease in major cardiac events such as heart attacks and strokes, as well as overall mortality.
The study’s lead author, Matthew Ahmadi, a postdoctoral research fellow at the University of Sydney’s Charles Perkins Centre, emphasised the potential benefits of engaging in daily activities with at least moderate intensity.
He said that ‘people could potentially reduce their risk of major cardiac events by engaging in daily living activities of at least moderate intensity where they are ideally moving continuously for at least one to three minutes at a time. In fact, it appears that this can have comparable health benefits to longer bouts lasting five to 10 minutes.’
Senior author Emmanuel Stamatakis, a professor of physical activity and population health at the university, added a practical takeaway: ‘The take-home message here is any type of activity is good for your health, but the more effort you put into those daily tasks and the longer you keep up that energy, the more benefits you are likely to reap. If you are huffing and puffing and unable to hold a conversation for some of that time you have hit the sweet spot.’
For many adults, especially those with disabilities, time constraints, or financial limitations, achieving the American Heart Association’s recommended 150 minutes of moderate activity per week can seem daunting. However, this study suggests that incorporating short bursts of activity into your daily routines can make physical activity more accessible and just as beneficial.
The next time you’re bending over to organise the kitchen cupboards or carrying a heavy basket of laundry, remember that you’re not just tidying up—you’re boosting your heart health. Here are 10 examples of household activities that can help you get your heart rate up:
1. Wheeling the trash bins to the curb
2. Digging and planting in the garden
3. Carrying laundry up the stairs
4. Power-walking to the mailbox
5. Vacuuming with enthusiasm
6. Giving the bathroom tiles a scrub
7. Lifting and playing with your grandchildren
8. Giving your car a deep clean
9. Wiping down and polishing windows
10. Dusting high shelves
By turning these everyday tasks into mini workouts, you can help keep your heart strong and healthy without ever stepping foot on a treadmill. It’s about making the most of the moments you have and recognising the potential in the mundane.
Embrace these opportunities to get your heart pumping and enjoy the dual satisfaction of a job well done and a step toward better health.
We’d love to hear from you, our YourLifeChoices community. Have you found creative ways to incorporate more physical activity into your daily routine? Share your tips and experiences in the comments below, and inspire fellow readers to keep moving!
Also read: The reason this state’s heart attack survival rate is among the best
