Publish: 15:01, 08 Jan, 2025

Two hours of exercise a week can be life-changing

Online Desk
Two hours of exercise a week can be life-changing
Symbolic

If you're someone who's completely sedentary, then only a small amount of exercise is needed to see a reduction in cardiac risk. From a starting point of virtually zero exercise, an hour or two a week of leisurely cycling or brisk walking might be all you need to reduce your risk of death from cardiovascular disease by as much as 20 percent.

But as you get fitter and increase the amount you exercise, the cardiovascular health gains diminish and eventually plateau.

A sedentary person who goes from doing nothing to exercising a couple of hours a week will see the greatest reductions in cardiovascular risk during this period. If they increase the amount they exercise to four hours a week, there would be additional – albeit smaller – reductions in risk (around 10 percent). But the benefits to cardiovascular health appear to max out after four to six hours a week – with no additional gains beyond this point for everyone.

However, one study in which sedentary people were trained to complete an endurance event, such as a marathon, found that once participants reached seven to nine hours a week of training, they saw noticeable changes in their heart's structure.

Training at this level gives the same reductions in cardiovascular risk as training four to six hours a week. But participants had an increase in their amount of heart muscle, as well as dilation of their cardiac chambers. The heart is like any other muscle: if trained enough, it will get bigger. These changes occurred as early as three months after starting.

So, while the additional hours of exercise don't provide further benefit in terms of reducing cardiovascular disease risk, these changes in the heart's structure will mean improvements in fitness – and hopefully, running a faster marathon.

Four hours a week is the sweet spot that gives the greatest reduction in cardiovascular risk – but if you enjoy training or find a sport you love, you shouldn't let this stop you doing more.

Source: BBC

Bd-pratidin English/Fariha Nowshin Chinika

More News
Why Turkey’s youth-led protests offer hope
Why Turkey’s youth-led protests offer hope
Why do Japanese people drink vinegar before every meal?
Why do Japanese people drink vinegar before every meal?
New discoveries at Ramesseum Temple reveal rich history of ancient Egypt
New discoveries at Ramesseum Temple reveal rich history of ancient Egypt
Parenting tips to raise strong, independent daughters
Parenting tips to raise strong, independent daughters
Sisu – the Finnish concept of action and creativity in hard times
Sisu – the Finnish concept of action and creativity in hard times
Elizabeth Strout, Miranda July shortlisted for Women's Prize for Fiction
Elizabeth Strout, Miranda July shortlisted for Women's Prize for Fiction
Shingles Vaccine may help reduce dementia risk, new study finds
Shingles Vaccine may help reduce dementia risk, new study finds
5 tasty add-ins to make watermelon even healthier
5 tasty add-ins to make watermelon even healthier
6 natural kitchen remedies to relieve sunburn fast
6 natural kitchen remedies to relieve sunburn fast
Chemicals found in everyday products may affect newborns’ brain development: study
Chemicals found in everyday products may affect newborns’ brain development: study
Tiniest pacemaker is smaller than grain of rice
Tiniest pacemaker is smaller than grain of rice
Feeling anxious? Doctor reveals surprising treat
Feeling anxious? Doctor reveals surprising treat
Latest News
Offices resume after 9-day Eid vacation
Offices resume after 9-day Eid vacation
1 second ago | National
Meta launches new AI model Llama 4
Meta launches new AI model Llama 4
6 minutes ago | Tech
Koko’s mother-in-law dies
Koko’s mother-in-law dies
15 minutes ago | National
Mirza Fakhrul departs for Singapore
Mirza Fakhrul departs for Singapore
18 minutes ago | National
Complexity in 55 constituencies
Complexity in 55 constituencies
26 minutes ago | Special
Bangladesh-US trade surpassed $10bn in 2024
Bangladesh-US trade surpassed $10bn in 2024
33 minutes ago | Special
Protesters from New York to Alaska assail Trump in ‘Hands Off!’ rallies
Protesters from New York to Alaska assail Trump in ‘Hands Off!’ rallies
47 minutes ago | International
Bank transactions to run from 10 am to 4 pm from today
Bank transactions to run from 10 am to 4 pm from today
1 hour ago | Business
Barcelona draw to increase Liga lead after Real Madrid stumble
Barcelona draw to increase Liga lead after Real Madrid stumble
1 hour ago | Sports
Army chief leaves for Russia, Croatia to discuss bolstering defence ties
Army chief leaves for Russia, Croatia to discuss bolstering defence ties
1 hour ago | National
Dhaka’s air quality ‘unhealthy’ this morning
Dhaka’s air quality ‘unhealthy’ this morning
2 hours ago | City
Netanyahu to talk tariffs with Trump in Washington
Netanyahu to talk tariffs with Trump in Washington
2 hours ago | International
Remembering Suchitra Sen on 95th birth anniv
Remembering Suchitra Sen on 95th birth anniv
2 hours ago | Entertainment
‘Tomader Golpo’ wins hearts on Youtube
‘Tomader Golpo’ wins hearts on Youtube
2 hours ago | Entertainment
‘Govt to address US tariff issue through bilateral talks’
‘Govt to address US tariff issue through bilateral talks’
2 hours ago | National
RFL Group begins exporting grass mats
RFL Group begins exporting grass mats
3 hours ago | Corporate Corner
IMF team in Dhaka to start talks today on $4.7bn loan
IMF team in Dhaka to start talks today on $4.7bn loan
3 hours ago | Business
Salahuddin presses interim govt for immediate election roadmap
Salahuddin presses interim govt for immediate election roadmap
3 hours ago | National
July movement martyr Ridoy buried at his family graveyard
July movement martyr Ridoy buried at his family graveyard
12 hours ago | City
Chief Advisor to discuss tariff issue with US administration
Chief Advisor to discuss tariff issue with US administration
13 hours ago | National
Rain brings respite to Dhaka residents amid heatwave
Rain brings respite to Dhaka residents amid heatwave
14 hours ago | City
US Tariffs: Dr Yunus holds emergency meeting, give necessary directives
US Tariffs: Dr Yunus holds emergency meeting, give necessary directives
14 hours ago | National
Govt has sufficient food grains stocks as food security: Food Adviser
Govt has sufficient food grains stocks as food security: Food Adviser
15 hours ago | National
Why Turkey’s youth-led protests offer hope
Why Turkey’s youth-led protests offer hope
16 hours ago | Lifestyle
Ed Sheeran unveils Persian-inspired track ‘Azizam’
Ed Sheeran unveils Persian-inspired track ‘Azizam’
16 hours ago | Entertainment
Pakistan army commanders express ‘complete solidarity’ with Palestine
Pakistan army commanders express ‘complete solidarity’ with Palestine
16 hours ago | International
India must move forward considering Bangladesh as a friend country: Annie
India must move forward considering Bangladesh as a friend country: Annie
16 hours ago | National
IMF delegation to begin discussions Sunday on $4.7b loan tranches
IMF delegation to begin discussions Sunday on $4.7b loan tranches
17 hours ago | Business
‘Bangladesh’s judiciary must be architect of its own reform’
‘Bangladesh’s judiciary must be architect of its own reform’
18 hours ago | National
US Senate Republicans approve Trump tax, spending cuts
US Senate Republicans approve Trump tax, spending cuts
18 hours ago | International
Most Read
Raba Khan marries music director Arafat Mohsin Nidhi
Raba Khan marries music director Arafat Mohsin Nidhi
23 hours ago | Entertainment
New discoveries at Ramesseum Temple reveal rich history of ancient Egypt
New discoveries at Ramesseum Temple reveal rich history of ancient Egypt
22 hours ago | Lifestyle
Bangladesh ranks 181st in global passport power index
Bangladesh ranks 181st in global passport power index
23 hours ago | National
Why do Japanese people drink vinegar before every meal?
Why do Japanese people drink vinegar before every meal?
21 hours ago | Lifestyle
'When Life Gives You Tangerines' becomes highest-rated K-drama on IMDb
'When Life Gives You Tangerines' becomes highest-rated K-drama on IMDb
21 hours ago | Entertainment
There is no other place like Bangladesh where communal harmony thrives: Home Advisor
There is no other place like Bangladesh where communal harmony thrives: Home Advisor
21 hours ago | National
Offices reopen Sunday after 9 days Eid vacation
Offices reopen Sunday after 9 days Eid vacation
20 hours ago | National
Trade through Benapole Port resumes after 8 days
Trade through Benapole Port resumes after 8 days
21 hours ago | Business
US Tariff: CA to hold emergency meeting this evening
US Tariff: CA to hold emergency meeting this evening
21 hours ago | National
Bangladesh expected to face one or two severe heat waves this April: Met office
Bangladesh expected to face one or two severe heat waves this April: Met office
23 hours ago | National
NBR to decide response to 37% US counter-tariff tomorrow
NBR to decide response to 37% US counter-tariff tomorrow
20 hours ago | National
Ready to provide further humanitarian support: CA tells Myanmar
Ready to provide further humanitarian support: CA tells Myanmar
21 hours ago | National
Clash between two groups in Shariatpur, over 100 hand bombs exploded
Clash between two groups in Shariatpur, over 100 hand bombs exploded
22 hours ago | National
IMF team in Dhaka to start talks today on $4.7bn loan
IMF team in Dhaka to start talks today on $4.7bn loan
3 hours ago | Business
Pakistan urges global action to curb illicit arms flow to terrorist groups in Afghanistan
Pakistan urges global action to curb illicit arms flow to terrorist groups in Afghanistan
20 hours ago | International
Populous capital still empty and no traffic jam visible
Populous capital still empty and no traffic jam visible
18 hours ago | City
Nobody wins in trade war: Guterres
Nobody wins in trade war: Guterres
21 hours ago | Business
NCP won’t accept AL’s rehabilitation: Akhtar
NCP won’t accept AL’s rehabilitation: Akhtar
19 hours ago | National
China to establish specialized hospital in Bangladesh
China to establish specialized hospital in Bangladesh
19 hours ago | National
Manikganj’s onion farmers claim losses amid low prices
Manikganj’s onion farmers claim losses amid low prices
21 hours ago | City
Banks, financial institutions to reopen Sunday
Banks, financial institutions to reopen Sunday
19 hours ago | Business
‘Tomader Golpo’ wins hearts on Youtube
‘Tomader Golpo’ wins hearts on Youtube
2 hours ago | Entertainment
Green, Sengun lift Rockets over Thunder as Celtics clinch record
Green, Sengun lift Rockets over Thunder as Celtics clinch record
23 hours ago | Sports
Thousands returning to Dhaka via Sadarghat
Thousands returning to Dhaka via Sadarghat
22 hours ago | City
US Tariffs: Dr Yunus holds emergency meeting, give necessary directives
US Tariffs: Dr Yunus holds emergency meeting, give necessary directives
14 hours ago | National
Congress has the power to halt Trump’s tariffs
Congress has the power to halt Trump’s tariffs
23 hours ago | International
Trump’s tariffs to send US into recession: JP Morgan
Trump’s tariffs to send US into recession: JP Morgan
23 hours ago | International
We saw Sheikh Hasina's disrespectful behavior towards you: Modi tells Dr. Yunus
We saw Sheikh Hasina's disrespectful behavior towards you: Modi tells Dr. Yunus
18 hours ago | National
Myanmar Earthquake: Death toll surpasses 3,300
Myanmar Earthquake: Death toll surpasses 3,300
18 hours ago | International
Ed Sheeran unveils Persian-inspired track ‘Azizam’
Ed Sheeran unveils Persian-inspired track ‘Azizam’
16 hours ago | Entertainment