Just 11 MINUTES of brisk walking each day is enough to slash your chances of dying early, study reveals
- Just 11 minutes of brisk walking each day could slash risk of dying, study shows
- Cambridge University scientists say it could prevent one in 10 premature deaths
Walking briskly for just 11 minutes a day can slash the chances of dying early by almost a quarter, a study found.
One in ten premature deaths could be prevented if everyone managed at least half the recommended level of physical activity, it suggests.
Experts said the findings should stop people feeling daunted by exercise with it proving ‘doing some physical activity is better than doing none’.
The NHS recommends adults do at least 150 minutes of moderate-intensity activity or 75 minutes of vigorous-intensity activity a week.
But a study by Cambridge University found doing just half of this substantially reduced a person’s risk of heart disease, stroke and cancer.
Walking briskly for just 11 minutes a day can slash the chances of dying early by almost a quarter, a study found (file photo)
Analysis of data involving more than 30million people found 75 minutes per week of moderate-intensity activity – such as cycling, hiking or dancing – lowered the risk of an early death by 23 per cent.
Specifically, it cut the chances of developing cardiovascular disease – which can cause heart attacks and stroke – by 17 per cent and cancer by 7 per cent.
Those who did more than the recommended levels had ‘marginal’ additional benefits, according to the findings published in the British Journal of Sports Medicine.
Dr Soren Brage, of Cambridge’s Medical Research Council (MRC) Epidemiology Unit said: ‘If you are someone who finds the idea of 150 minutes of moderate-intensity physical activity a week a bit daunting, then our findings should be good news.
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‘Doing some physical activity is better than doing none.
‘This is also a good starting position – if you find that 75 minutes a week is manageable, then you could try stepping it up gradually to the full recommended amount.’
Researchers looked at results reported in 196 peer-reviewed articles, covering more than 30million participants from 94 large study cohorts.
They examined the association between physical activity levels and risk of heart disease, cancer and early death.
They observed that, outside of work-related physical activity, two out of three people reported activity levels below 150 minutes per week of moderate activity with fewer than one in 10 managing more than 300 minutes per week.
They noted that additional benefits in terms of reduced risk of disease or early death were marginal beyond 150 minutes per week of moderate activity with even half of this amount resulting in significant benefits.
Researchers calculated that if everyone in the studies had done the equivalent of at least 150 minutes per week of moderate activity, around one in six (16 per cent) of early deaths would be prevented.
Dr Soren Brage (pictured), of Cambridge’s Medical Research Council (MRC) Epidemiology Unit said: ‘If you are someone who finds the idea of 150 minutes of moderate-intensity physical activity a week a bit daunting, then our findings should be good news’
However, even if everyone managed at least 75 minutes per week of moderate-intensity physical activity, around one in 10 (10 per cent) early deaths would be prevented.
One in 20 (5 per cent) cases of cardiovascular disease and nearly one in 30 (3 per cent) cases of cancer would be prevented, the analysis suggested.
Professor James Woodcock, from the MRC Epidemiology Unit said: ‘We know that physical activity, such as walking or cycling, is good for you, especially if you feel it raises your heart rate.
‘But what we’ve found is there are substantial benefits to heart health and reducing your risk of cancer even if you can only manage 10 minutes every day.’
HOW MUCH EXERCISE YOU NEED
To stay healthy, adults aged 19 to 64 should try to be active daily and should do:
- at least 150 minutes of moderate aerobic activity such as cycling or brisk walking every week and
- strength exercises on 2 or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms)
Or:
- 75 minutes of vigorous aerobic activity such as running or a game of singles tennis every week and
- strength exercises on 2 or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms)
Or:
- a mix of moderate and vigorous aerobic activity every week – for example, 2 x 30-minute runs plus 30 minutes of brisk walking equates to 150 minutes of moderate aerobic activity and
- strength exercises on 2 or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms)
A good rule is that 1 minute of vigorous activity provides the same health benefits as 2 minutes of moderate activity.
One way to do your recommended 150 minutes of weekly physical activity is to do 30 minutes on 5 days every week.
All adults should also break up long periods of sitting with light activity.
Source: NHS
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