12 minutes of exercise might lower risks for heart disease and diabetes

Ever wonder how much exercise time it takes to start reducing your risk for heart disease and diabetes? It could be as little as 12 minutes, according to a Harvard study published Nov. 17, 2020, in Circulation. Scientists analyzed blood from more than 400 middle-aged men and women before and just after they’d pedaled for 12 minutes on cycling machines, reaching a vigorous rate.

In particular, scientists measured levels of almost 600 natural body chemicals (metabolites). Exercise produced significant changes in most metabolites. For example, the level of one metabolite linked to heart disease and diabetes fell by 29%. Another metabolite tied to diabetes risk and liver disease fell by 18%.

That suggests, but doesn’t prove, that 12 minutes of daily exercise (that includes vigorous activity) might reduce the risk of heart disease and diabetes. What if you’re more of a moderate-intensity exerciser? “We don’t know yet if moderate-intensity exercise would have a similar effect on metabolites.

But study participants started off with very light exercise, and each minute the intensity increased,” says Dr. Gregory Lewis, the study’s senior author and a cardiologist at Harvard-affiliated Massachusetts General Hospital.

Bible verses for today’s meditation and inspiration: Matthew E. McLaren

But the Lord is faithful, and he will strengthen you and protect you from the evil one. 2 Thessalonians 3:3 NIV 

Look to the Lord and his strength; seek his face always. 1 Chronicles 16:11 NIV 

I love you, Lord, my strength.  The Lord is my rock, my fortress and my deliverer; my God is my rock, in whom I take refuge, my shield and the horn of my salvation, my stronghold. Psalm 18:1-2 NIV 

But I will sing of your strength, in the morning I will sing of your love; for you are my fortress, my refuge in times of trouble. Psalm 59:16 NIV 

Be on your guard; stand firm in the faith; be courageous; be strong. 1 Corinthians 16:13 NIV 

Ah, Sovereign Lord, you have made the heavens and the earth by your great power and outstretched arm. Nothing is too hard for you. Jeremiah 32:17 NIV

The Sovereign Lord is my strength; he makes my feet like the feet of a deer, he enables me to tread on the heights. Habakkuk 3:19 NIV 

For the word of God is alive and active. Sharper than any double-edged sword, it penetrates even to dividing soul and spirit, joints and marrow; it judges the thoughts and attitudes of the heart. Hebrews 4:12 | NIV

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