{"componentChunkName":"component---src-templates-blog-post-tsx","path":"/blog/active-lifestyle/one_minute_bursts_of_physical_activity_prolong_life","result":{"data":{"en":{"id":"29f4be0c-f6fc-5579-9aff-1cd80d1213b8","title":"Even one-minute bursts of activity throughout the day can prolong life","subTitle":{"content":" Scientific research by scientists at the University of Sydney"},"priority":5,"slug":"one_minute_bursts_of_physical_activity_prolong_life","publishedDate":"06.01.2023","mainImage":{"fixed":{"src":"//images.ctfassets.net/vyvc8tqwnbr3/5vKkpBPzXLVScXglP8FUO2/e8d73d63f7afa02cfa57f562d708ffe6/pexels-boris-pavlikovsky-6799431.jpg?w=514&q=100&fit=fill"},"title":"one-minute-burst-of-activity-prolong-life","description":"More topics about healthy life style in the Wispence blog"},"connectedCategory":{"category":"Active lifestyle","slug":"active-lifestyle"},"body":{"json":{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"A new research published in the journal Nature Medicine by scientists at the University of Sydney has confirmed that even one-minute bursts of physical activity throughout the day can reduce the risk of mortality. The focus of the study was on \"incidental\" activity in all aspects of life, regardless of the duration of the burst of activity. Examples given include running for a bus or a very active game with children. To study the benefits of such bursts of activity, the researchers used data from wrist trackers of more than 25,000 people,  who did not engage in regular physical exercise or sport and went for a walk at best once a week","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Approximately 88% of all the subjects had some form of brief activity during the day without training, and 92.3% of them lasted up to one minute, a maximum of two minutes. This happened an average of eight times a day and a total of about six minutes. The  researchers studied the coherence between the level of such physical activity and the risk of death from cancer, cardiovascular disease, and all other causes over a seven-year period of observation.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"From the 852 deaths recorded during subsequent observation, the researchers found that only three bursts of vigorous activity during the day were associated with a 38% reduction in mortality from all causes and cancer, as well as a 48% reduction in the risk of cardiovascular mortality. 11 bursts of activity per day correlated with a 65% reduction in the risk of cardiovascular death and a 49% reduction in the risk of cancer development compared to complete lack of activity. The researchers also compared the effects of one-minute activity with data from 62,000 people who regularly engaged in physical exercise and found that their results were similar.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"\"Our study shows that benefits similar to high-intensity interval training can be achieved by increasing the intensity of random activities done in everyday life, and the more of them you do, the better. A few very short bursts of three to four minutes a day can make a big difference, and there are many daily tasks that can be done to increase heart rate by one minute or so,\" says Emmanuel Stamatakis, lead author of the study. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Therefore, if you can do something faster and more energetic throughout the day, it is worth trying - it will be beneficial.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"And we remind you that in order to maintain health, it is still worth spending time on training.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"vyvc8tqwnbr3","contentful_id":"vyvc8tqwnbr3"}},"id":"c5SH1sshQxbZwg48DuPtnog","type":"Asset","createdAt":"2023-01-06T15:13:17.023Z","updatedAt":"2023-01-06T15:13:17.023Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment","contentful_id":"master"}},"publishedVersion":15,"revision":1,"contentful_id":"5SH1sshQxbZwg48DuPtnog"},"fields":{"title":{"ru-RU":"be active with wispence","en-US":"be active with wispence"},"description":{"ru-RU":"Больше статей на тему ЗОЖ в блоге Wispence","en-US":"More articles about healthy life style in the Wispence blog"},"file":{"ru-RU":{"url":"//images.ctfassets.net/vyvc8tqwnbr3/5SH1sshQxbZwg48DuPtnog/5461bc746134b9bee3ab0f37aa7d30f3/pexels-mora-varela-1074409601.jpg","details":{"size":1407553,"image":{"width":2589,"height":1941}},"fileName":"pexels-mora-varela-1074409601.jpg","contentType":"image/jpeg"},"en-US":{"url":"//images.ctfassets.net/vyvc8tqwnbr3/5SH1sshQxbZwg48DuPtnog/9e45d0ae35d3b47d4d24c613497678b3/pexels-mora-varela-1074409601.jpg","details":{"size":1407553,"image":{"width":2589,"height":1941}},"fileName":"pexels-mora-varela-1074409601.jpg","contentType":"image/jpeg"}}}}},"content":[],"nodeType":"embedded-asset-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"So how much time people need to be active per day to prolong life if they do not do workouts in their free time?","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"The World Health Organization (WHO) recommends that adults aged 18-64 engage in at least 150 minutes of moderate-intensity aerobic physical activity, or 75 minutes of vigorous-intensity aerobic physical activity, per week. This equates to about 20-30 minutes of moderate-intensity activity per day, or 10-15 minutes of vigorous-intensity activity per day. It is also recommended that adults perform muscle-strengthening activities at least two days per week.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Keep in mind that these recommendations are a minimum, and that engaging in more physical activity can provide additional health benefits. It is also important to note that the benefits of physical activity can be obtained through a variety of activities, such as walking, running, cycling, swimming, dancing, or participating in team sports. It is generally recommended to engage in a combination of aerobic and muscle-strengthening activities, as well as flexibility exercises, to achieve optimal health benefits.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"\n\n\n","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"document"}}},"ru":{"id":"a216f023-d1a9-51c4-a7df-8721d5cd7067","title":"Даже одноминутные всплески активности способны продлить жизнь","subTitle":{"content":"Научное исследование ученых из Сиднейского университета"},"priority":5,"slug":"one_minute_bursts_of_physical_activity_prolong_life","publishedDate":"06.01.2023","mainImage":{"fixed":{"src":"//images.ctfassets.net/vyvc8tqwnbr3/5vKkpBPzXLVScXglP8FUO2/3e516c15bf345000df0a86b76632638a/pexels-boris-pavlikovsky-6799431.jpg?w=514&q=100&fit=fill"},"title":"one-minute-burst-of-activity-prolong-life","description":"Больше тем о ЗОЖ в блоге Wispence"},"connectedCategory":{"category":"Активный образ жизни","slug":"active-lifestyle"},"body":{"json":{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"В новом исследовании, опубликованном в журнале Nature Medicinе, учёные из Сиднейского университета подтвердили, что одноминутные всплески физической активности в течение дня способны снижать риск смертности. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Основное внимание в этом исследовании пришлось на «учет всех действий», происходящих во всех сферах жизни и независимо от продолжительности всплеска активности. В качестве примера приводится бег за автобусом или какая-нибудь очень активная игра с детьми. Чтобы изучить пользу от таких всплесков активности, учёные использовали данные наручных трекеров более 25 000 человек, которые ","nodeType":"text"},{"data":{},"marks":[{"type":"underline"}],"value":"не занимались физическими упражнениями","nodeType":"text"},{"data":{},"marks":[],"value":" или спортом в свободное время и выходили на прогулку в лучшем случае раз в неделю.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Примерно у 88% всех испытуемых была какая-то непродолжительная активность в течение дня без тренировок, и у 92,3% из них она длилась до одной минуты, максимум до двух минут. Это происходило в среднем около восьми раз в день.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Ученые исследовали взаимосвязь между уровнем такой физической активности и риском смерти от рака, сердечно-сосудистых заболеваний и всех прочих причин в течение семи лет наблюдения.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Согласно изученным данным Британского биобанка из 852 случаев смерти, зарегистрированных во время наблюдения, стало известно, что три всплеска физической активности в течение одного дня связаны со снижением риска смертности от всех причин и рака на 38% и снижением риска смертности от сердечно-сосудистых заболеваний на 48%.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"При 11 случаях всплесков физической активности в течение дня уровень риска смерти от сердечно-сосудистых заболеваний уменьшается на 65%, а риск развития рака - на 49% по сравнению с полным отсутствием физической активности. Ученые также сравнили эффект от одной минуты физической активности с данными о 62 000 людях, которые регулярно занимались физическими упражнениями, и обнаружили схожие результаты.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"“Наше исследование показывает, что преимущества, аналогичные высокоинтенсивным интервальным тренировкам, могут быть достигнуты за счёт увеличения интенсивности случайных действий, выполняемых в повседневной жизни, и чем их больше, тем лучше. Несколько очень коротких подходов общей продолжительностью от трёх до четырёх минут в день могут иметь большое значение, и есть много ежедневных занятий, которые можно выполнять так, чтобы повысить частоту сердечных сокращений на минуту или около того.” - говорит Эммануэль Стаматакис, ведущий автор исследования.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Таким образом, если у вас есть возможность в течение дня делать что-то быстрее и энергичнее, то используйте ее, и от этого будет польза.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"А мы напоминаем, что для сохранения здоровья все таки следует находить время и на тренировки.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"vyvc8tqwnbr3","contentful_id":"vyvc8tqwnbr3"}},"id":"c5SH1sshQxbZwg48DuPtnog","type":"Asset","createdAt":"2023-01-06T15:13:17.023Z","updatedAt":"2023-01-06T15:13:17.023Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment","contentful_id":"master"}},"publishedVersion":15,"revision":1,"contentful_id":"5SH1sshQxbZwg48DuPtnog"},"fields":{"title":{"ru-RU":"be active with wispence","en-US":"be active with wispence"},"description":{"ru-RU":"Больше статей на тему ЗОЖ в блоге Wispence","en-US":"More articles about healthy life style in the Wispence blog"},"file":{"ru-RU":{"url":"//images.ctfassets.net/vyvc8tqwnbr3/5SH1sshQxbZwg48DuPtnog/5461bc746134b9bee3ab0f37aa7d30f3/pexels-mora-varela-1074409601.jpg","details":{"size":1407553,"image":{"width":2589,"height":1941}},"fileName":"pexels-mora-varela-1074409601.jpg","contentType":"image/jpeg"},"en-US":{"url":"//images.ctfassets.net/vyvc8tqwnbr3/5SH1sshQxbZwg48DuPtnog/9e45d0ae35d3b47d4d24c613497678b3/pexels-mora-varela-1074409601.jpg","details":{"size":1407553,"image":{"width":2589,"height":1941}},"fileName":"pexels-mora-varela-1074409601.jpg","contentType":"image/jpeg"}}}}},"content":[],"nodeType":"embedded-asset-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Так сколько раз в день нужно быть активными, чтобы продлить жизнь, если не заниматься спортом в свободное время?","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Всемирная организация здравоохранения (ВОЗ) рекомендует взрослым в возрасте от 18 до 64 лет заниматься не менее 150 минут аэробной физической активности средней интенсивности или 75 минут аэробной физической активности высокой интенсивности в неделю. Это соответствует примерно 20-30 минутам активности средней интенсивности в день или 10-15 минутам активности высокой интенсивности в день. Также рекомендуется, чтобы взрослые выполняли упражнения по укреплению мышц не менее двух дней в неделю.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Имейте в виду, что эти рекомендации являются минимальными, и что увеличение физической активности может принести дополнительную пользу для здоровья. Также важно отметить, что пользу от физической активности можно получить с помощью различных видов деятельности, таких как ходьба, бег, езда на велосипеде, плавание, танцы или участие в командных видах спорта. Обычно рекомендуется сочетать аэробные и укрепляющие мышцы упражнения, а также упражнения на гибкость для достижения оптимальной пользы для здоровья.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"document"}}}},"pageContext":{"slug":"one_minute_bursts_of_physical_activity_prolong_life","language":"en","i18n":{"language":"en","languages":["en","ru","uk"],"languageReplacements":{"ab":"ru","az":"ru","az_AZ":"ru","ba":"ru","be":"ru","be_BY":"ru","bg":"ru","bg_BG":"ru","cs":"ru","cs_CZ":"ru","cu":"ru","cv":"ru","et":"ru","et_EE":"ru","hr":"ru","hr_BA":"ru","hr_HR":"ru","hu":"ru","hu_HU":"ru","ka":"ru","ka_GE":"ru","kk":"ru","kk_KZ":"ru","kv":"ru","lv":"ru","lv_LV":"ru","mn":"ru","mn_Cyrl":"ru","mn_Cyrl_MN":"ru","mn_MN":"ru","pl":"ru","pl_PL":"ru","ro":"ru","ro_MD":"ru","ro_RO":"ru","ru_BY":"ru","ru_KG":"ru","ru_KZ":"ru","ru_MD":"ru","ru_RU":"ru","ru_UA":"ru","sk":"ru","sk_SK":"ru","sl":"ru","sl_SL":"ru","sq":"ru","sq_AL":"ru","sq_MK":"ru","sq_XK":"ru","sr":"ru","sr_BA":"ru","sr_Cyrl":"ru","sr_Cyrl_BA":"ru","sr_Cyrl_ME":"ru","sr_Cyrl_RS":"ru","sr_Cyrl_XK":"ru","sr_Latn":"ru","sr_Latn_BA":"ru","sr_Latn_ME":"ru","sr_Latn_RS":"ru","sr_Latn_XK":"ru","sr_ME":"ru","sr_RS":"ru","sr_XK":"ru","tk":"ru","tk_TM":"ru","tr":"ru","tr_CY":"ru","tr_TR":"ru","uk_UA":"uk","uz":"ru","uz_AF":"ru","uz_Arab":"ru","uz_Arab_AF":"ru","uz_Cyrl":"ru","uz_Cyrl_UZ":"ru","uz_Latn":"ru","uz_Latn_UZ":"ru","uz_UZ":"ru"},"defaultLanguage":"en","routed":false,"resources":{"en":{}},"originalPath":"/blog/active-lifestyle/one_minute_bursts_of_physical_activity_prolong_life","path":"/blog/active-lifestyle/one_minute_bursts_of_physical_activity_prolong_life"}}},"staticQueryHashes":["267408854","4240315803"]}