A recent study found that just a few minutes of high-intensity exercise may be associated with significant health benefits, including a lower risk of premature death.
اضافة اعلان
Although health guidelines have long recommended that adults get 150 minutes of moderate exercise per week, such as brisk walking, or 75 minutes of vigorous exercise, such as running or cycling, a study published in the International Journal of Behavioral Nutrition and Physical Activity, which analyzed data from more than 147,000 people aged 40 to 74, found that just 12 minutes of high-intensity exercise per week was associated with an approximately 30% lower risk of premature death.
Researchers followed participants and their health records for eight years. They found that 150 minutes of moderate exercise per week was also associated with a lower risk of death, but notably, a much shorter period of high-intensity activity was associated with a similar benefit.
The potential benefits of intense exercise do not stop there. Other research suggests that it may enhance immune system function by increasing the activity of certain immune cells and their ability to reach tissues that may contain infected or abnormal cells.
In one study, 24 men performed weightlifting exercises at varying intensities. Blood tests showed a greater increase in several key immune cells following high-intensity exercise, along with higher levels of proteins that help these cells recognize and respond to microbes and abnormal cells.
Another study published in Nature Communications reached similar findings. Researchers had 23 adults complete two types of treadmill exercise: one at a steady pace and another involving short bursts of intense running interspersed with slower periods.
The analysis showed changes in the levels of more than 1,300 proteins within immune cells after intense exercise, compared with changes in just 64 proteins following slower-paced exercise. Some of these proteins are linked to the ability of immune cells to identify and attack infected cells.
James Turner, associate professor of exercise physiology and immunology at the University of Birmingham, said that a decrease in certain immune cells in the blood after intense exercise does not necessarily mean that the immune system has weakened. These cells may have left the bloodstream and moved into tissues in search of infected or abnormal cells.
However, experts caution that increasing exercise intensity is not always better. Glenn Davison, professor of sport and exercise sciences, said that a single intense workout may stimulate the immune system, but repeatedly undertaking strenuous exercise without allowing enough time for recovery could have the opposite effect, particularly when combined with insufficient sleep.
Experts also advise avoiding strenuous exercise when feeling unwell, as putting additional stress on the body during illness may add to the burden and potentially prolong recovery.
Overall, the findings suggest that short bouts of high-intensity exercise may offer an effective way to gain health and immune-related benefits. However, they do not mean that moderate exercise has become less important or that increasing exercise intensity is suitable for everyone.
Resource: Al-Ghad.
