Just 4 Minutes of Daily Movement Can Cut Heart Disease Risk, Study Finds

A study published in the British Journal of Sports Medicine reveals that even short bursts of intense physical activity — between 1.5 to 4 minutes a day — can significantly reduce the risk of heart disease.

Conducted by researchers at the University of Sydney in Australia, the study finds that small lifestyle changes, such as taking the stairs instead of the elevator, brisk walking, or carrying grocery bags, can lead to major health improvements.

Big Results from Small Efforts

The findings are especially striking for women. Just 3.5 minutes of vigorous daily activity lowered the risk of

• Heart attacks by 51%,

• Heart failure by 67%,

• Major cardiovascular diseases by 45%.

For men, slightly longer periods of 5.6 minutes per day, were linked to a 16% reduction in the risk of major cardiovascular events.

Supported by Previous Research

This study aligns with findings from a 2019 study published in The Lancet, which emphasized the value of short, moderate-intensity physical activity, even for people who don’t exercise regularly. That research found that just 10 minutes of brisk walking per day could extend lifespan and lower the risk of chronic diseases.

Expert Insight

Professor Emmanuel Stamatakis, the lead author of the study, clarifies that short bursts of movement don’t replace regular workouts, but they provide an accessible and effective option for people who struggle to stick to a traditional fitness routine.“These small changes can be the first step toward a healthier lifestyle,” he explains.

A Global Shift Toward Everyday Fitness

This research supports a growing global movement focused on making physical activity more accessible, especially for people with busy schedules. Incorporating even a few minutes of effortful movement into your day could make a big difference, and may just save your life.