A study conducted by scientists at the University of Sydney shows that very small changes in daily lifestyle can also bring obvious benefits to cardiovascular health.
Based on data from more than 53,000 people with an average age of 63, the research team found that sleeping 11 more minutes per night, exercising moderately to vigorously for 4.5 more minutes, and eating about 50 grams of vegetables per day could help reduce the risk of serious cardiovascular events by 10% within 8 years, including heart attacks, strokes, and heart failure.
Scientists say that individual factors have been shown to be beneficial for the cardiovascular system, but when combined, the positive impact becomes more pronounced. This suggests that adjusting multiple small habits at the same time may be more effective than major changes in a single behavior.
According to Nicholas Koemel - a nutritionist at the University of Sydney, making small but synchronous changes will be easier to maintain in the long term and suitable for the majority of people.
Research data was collected through wearable devices to track sleep and exercise, combined with a questionnaire on diet. The research team also considered other risk factors such as age, gender, smoking and alcohol consumption.
The results also showed that if the optimal level is achieved including sleeping 8-9 hours per night, exercising at least 42 minutes per day and maintaining a healthy diet, the risk of cardiovascular events can be reduced by up to 57% compared to the group with an unhealthy lifestyle.
Recommended physical activity includes brisk walking, climbing stairs, or carrying luggage. Meanwhile, a good diet is to increase vegetables, fruits, fish, and whole grains, while limiting processed meats and sugary drinks.
Researchers also emphasize that these 3 factors are closely linked. For example, physical activity can help improve sleep quality, thereby continuing to have a positive impact on overall health.
The research group expects to develop digital tools to support people in building healthy living habits that are suitable for real conditions.
