Just three minutes of moderate physical activity each day could significantly boost heart health among older adults, according to a new study by researchers from the UK and Australia. The research, published in the prestigious journal Circulation, sheds new light on the benefits of short bursts of everyday activity — known as incidental physical activity (IPA) — particularly for those who find it difficult to engage in structured exercise routines.
Previous studies have long warned that physical inactivity in aging populations increases the risk of cardiovascular disease. However, the latest findings suggest that even simple tasks like household chores or shopping could play a critical role in reducing this risk.
“Any daily incidental physical activity amount of vigorous or moderate intensity was associated with lower cardiovascular disease risk in a dose-response manner,” said researchers from the University of Sydney, emphasizing that even minor efforts can yield major health dividends.
The study analyzed data from 24,139 individuals who self-identified as non-exercisers and wore wrist monitors to objectively track their daily activity levels. Researchers compared activity levels recorded by the monitors with participants’ health outcomes over time.
Interestingly, participants who engaged in regular moderate incidental activity — activities done naturally as part of daily living, such as preparing meals, cleaning the house, mowing the lawn, or gardening — demonstrated a markedly lower risk of experiencing cardiovascular events, such as heart attacks and strokes, compared to those who were less active.
“Our findings highlight the potential cardiovascular health value of incidental physical activity, especially for people who struggle to do structured exercise,” the researchers noted.
Specifically, the study found that individuals who engaged in at least three minutes of moderate activity throughout the day on a regular basis saw a significant reduction in their chances of suffering a heart attack, stroke, or other cardiovascular complications. While three minutes may seem minimal, the researchers stressed that consistency and cumulative effort are key.
The findings could have wide-ranging public health implications, especially as the global population ages. Many older adults face barriers to engaging in traditional forms of exercise due to mobility issues, lack of access to fitness facilities, or other health conditions. Promoting short bouts of incidental activity could offer an accessible, low-cost strategy to improve cardiovascular outcomes on a large scale.
Experts recommend that elderly individuals focus on integrating several short-duration activities into their daily routines. Simple actions like taking the stairs instead of the elevator, gardening, tidying up around the house, or carrying groceries can accumulate to create meaningful health benefits.
The researchers emphasized that while structured exercise like brisk walking, cycling, or gym workouts remains highly beneficial, incidental activities can serve as a powerful alternative or complement — especially for those who may otherwise lead sedentary lives.
With heart disease remaining the leading cause of death globally, these findings offer an encouraging message: significant health gains are possible without major lifestyle overhauls. Just a few minutes of intentional movement woven into everyday tasks can make a profound difference.
As the researchers concluded, “Incorporating brief, moderate-intensity activities throughout the day could be a practical and achievable goal for many older adults, leading to better cardiovascular health and potentially longer lives.”
