This 5-Minute Habit Could Halve Your Heart Disease Risk

If you’re struggling to squeeze in your daily steps or find time for the gym, here’s some encouraging news: short bursts of vigorous movement may be more powerful than you think. New research suggests they could cut your risk of heart disease by nearly half.

A study published in the British Journal of Sports Medicine analysed data from over 22,000 people aged 40 to 79 in the UK. Participants wore activity trackers nearly 24 hours a day between 2013 and 2015. Researchers also reviewed hospital and death records to track cardiovascular outcomes like heart attacks, heart failure and strokes.

Women, in particular, appeared to benefit the most. Those who did at least 3.4 minutes of vigorous movement per day were 45% less likely to experience a major cardiovascular event. Even smaller daily doses—between 1.5 and 4 minutes total, in bursts lasting up to one minute—were linked to a 51% lower risk of heart attack and a 67% lower risk of heart failure compared to those who did none.

Men saw positive effects too, though to a lesser degree. With just 2.3 minutes of daily bursts, they reduced their risk of major cardiovascular events by 11%. Upping that to 5.6 minutes per day was linked to a 16% lower risk.

“Making short bursts of vigorous physical activity a lifestyle habit could be a promising option for women who are not keen on structured exercise or are unable to do it for any reason,” said study author Professor Emmanuel Stamatakis.

Cardiologist Dr David Sagbir agrees the heart thrives on movement. “Regular physical activity strengthens the heart muscle and improves blood flow, which can help reduce risk factors for heart disease,” he says. “It may also help lower blood pressure, regulate blood sugar, manage cholesterol levels and reduce visceral fat—the dangerous type that surrounds organs and raises cardiovascular risk.”

If you’re serious about supporting your heart health, aerobic exercise is a great place to start. Dr Sagbir says the best type of movement for reducing heart disease risk is anything that gets your heart rate up and your breathing deeper.

“I’m a big fan of getting your heart pumping and circulation flowing with a daily walk,” he says. And yes, every micro-walk counts.

Walking has long been linked to lowering many of the major risk factors for heart disease—including blood sugar, blood pressure, cholesterol and body mass index. “In addition to the cardiovascular benefits, improvements in memory, mood, stress levels and even longevity have all been documented,” adds Dr Sagbir. (Some research even shows walking could add more than a decade to your life.)

One of the best things about walking? It doesn’t require equipment, a gym membership or a specific time slot in your day. That’s why Dr Sagbir recommends making it part of your everyday routine.

The bottom line

While walking is a strong start, interventional cardiologist Dr Cheng-Han Chen also recommends mixing it up. He suggests jogging, climbing stairs, cycling and swimming or water aerobics to improve cardiovascular fitness.

“It’s also helpful to include some strength training, as it supports healthy blood vessel function,” he says.

Even small amounts of higher-intensity movement—just a few minutes at a time—can deliver heart benefits, says Dr Chen. These bursts can easily be worked into your day, such as taking brisk one- or two-minute walks up the stairs or carrying heavy groceries.

These insights are particularly relevant for women, especially during and after the menopause transition. “Women go through hormonal changes that can increase their risk for heart disease,” explains Dr Sagbir. For example, the risk of high blood pressure rises significantly post-menopause.

To help reduce risk, Dr Chen recommends a well-rounded approach: get regular physical activity, eat a balanced diet, prioritise quality sleep, maintain a healthy weight, avoid tobacco and alcohol, and monitor your blood pressure and cholesterol.