Can just a 5-minute run help prevent heart disease?

aerobics, diet, exercise, heart disease, met, Olumia Life, running, stroke



Finding 5 free minutes in your day isn’t too difficult, no matter what sort of schedule you might have, especially when it can lower your risk of heart disease. While leading a healthier lifestyle in general is the best way to prevent heart disease, a new study has found that just 5 minutes of running can make a difference. Don’t you think it’s time to break out the sneakers?

Causes for concern about heart disease

Heart disease is the leading cause of death in the United States. The reason why it is so prevalent in our society can be attributed to the fact that it can be caused by numerous factors and practices that are also becoming more prevalent in America as well as other developed country. It doesn’t really matter who you are; especially in developed countries, you should be concerned about heart disease. As the World Health Organization states: “Heart diseases have no geographical, gender or socioeconomic boundaries.”

According to the WHO, cardiovascular diseases can be caused by:

  • Cigarette smoking
  • Unhealthy diet
  • Inactive lifestyle
  • High blood pressure
  • Diabetes
  • High blood cholesterol
  • Genetic causes
  • Environmental factors

Is it as simple as a 5-minute run?

Not exactly, although it’s important. A recent study published in the Journal of the American College of Cardiology, looked at 55,000 men and women aged 18 to 100 in Texas over a 15-year period. It measured how much time they spent ran per week. The group that ran, making up about a quarter of the pool of participants, was then divided into 4 subgroups based on the length, intensity and speed of their runs.

Over the next 15 years, researchers found that every runner, no matter the duration, etc., of their run, had a lowered risk of heart disease and a lower mortality rate overall than any non-runner. How much lower?

Running reduced the rate of death from heart disease by a staggering 45%. In fact, running lowered death from any cause by 30%.

Is 5 minutes really enough?

Don’t take this as some form of miracle finding. Running for 5 minutes is healthy, but it’s not enough; it’s just much better than nothing.

A good takeaway from this study, as stated by researcher Duck-chul Lee, is that “Because time is one of the strongest barriers to participate in physical activity, this study may motivate more people to start running and continue to run as an attainable health goal.”

As shown in previous studies, exercise is extremely important to long-term health and in lowering mortality rates.

Exercise Makes a Big Difference

Published in the New England Journal of Medicine in 2002, the study measured METs, or Metabolic Equivalence of Task, which basically measure how hard your body works. Sitting is about 1 MET while walking at a moderate pace is about 3.5 METs.

No matter what the baseline measurement of METs was that the  participants could achieve with exercise, the study found that for each additional MET they could achieve, in other words by becoming fitter and exercising more, participants were able to lower their risk of dying by 12% over the course of the study.

That’s from any cause, not just heart disease. And that result increases by 12% for every extra MET. If you get your baseline MET capacity from a 4 to a 9, for example, you would lower your mortality rate by a whopping 60%.

So get out there and get more active. Even 5 minutes of running per day can help reduce your risk of heart disease. However, to give yourself the best chance and health possible, take advantage of the Olumia Life plan.

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