Aurelio Rojas, cardiologist: "With my 7-11-4 rule, you can reduce your risk of heart attack by up to 50%."

Lack of time is one of the most common excuses for not exercising, despite its undeniable importance for health. In response, cardiologist Aurelio Rojas has shared a proposal on his Instagram profile called the 7-11-4 rule , a method that, he explains, can reduce the risk of heart attack by up to 50% and improve overall health. His message is based on scientific evidence published in journals such as JAMA , BMJ , and the American Journal of Epidemiology , and focuses on three simple actions that anyone can integrate into their daily routine.

" Walk until you reach 7,000 steps a day ," recommends Rojas, noting that studies in JAMA have shown that reaching this number is associated with a significant reduction in mortality . The second guideline in the rule refers to accumulating " 11 minutes of intense activity " a day, whether that means brisk walking, stair climbing, or any higher-intensity effort. According to the scientific literature, this minimum level of activity helps reduce the risk of early-onset cardiovascular disease .

The third element of the formula is to perform " strength training 4 days a week ." "I don't want you to become a bodybuilder, but rather to strengthen the organ that will protect your health and your metabolism: your muscles," explains the cardiologist. In his publication, he adds that this habit, supported by studies from the American Journal of Epidemiology , contributes to reducing the incidence of heart attacks and cancer .

Rojas not only relies on scientific studies to assert that the 7-11-4 rule can halve the risk of heart attack , but also warns that failure to comply with these minimums can lead to serious problems such as angina or heart failure .

A simple, science-backed plan

For Rojas, the key is to integrate menstruation into your daily routine with simple gestures : parking farther away, getting off public transportation one stop earlier, or doing squats and planks at home. Together, these actions help reduce cortisol, manage chronic stress, and improve sleep quality. "As a cardiologist, I assure you there is no better treatment to protect your heart," he points out.

The message concludes with a friendly and informative tone: "Share it and we'll see you in the next video before we're in the hospital." With this message, Aurelio Rojas reaffirms his commitment to prevention and health education, providing the public with concrete guidelines that combine simplicity, scientific evidence, and proven results .