Summary of Cambridge Researchers Unveil Simple 11-Minute Solution To Reduce Risk of Early Death:
A study by researchers at the University of Cambridge suggests that 11 minutes of moderate-intensity physical activity such as brisk walking, for a total of 75 minutes a week, can help lower the risk of various diseases, including heart disease, stroke, and some cancers. The study found that if everyone managed at least half the recommended level of physical activity, one in ten early deaths could be prevented. Even if everyone managed at least 75 minutes per week of moderate-intensity physical activity, around one in ten early deaths, one in twenty cases of cardiovascular disease, and nearly one in thirty cases of cancer would be prevented.
*****
Can Just 11 Minutes of Exercise a Day Really Make a Difference?
A recent study published in the British Journal of Sports Medicine has revealed that just 11 minutes of physical activity can help prevent various diseases, including heart disease, stroke, and some cancers. The study recommends that people engage in a brisk walk for a total of 75 minutes a week, which can lower the risk of developing such illnesses. But can just 11 minutes of exercise a day really be enough to make a significant difference in reducing the risk of such serious diseases?
The Lead-Up: The Reality of Modern Health Concerns
Cardiovascular diseases, such as heart disease and stroke, are the leading causes of death worldwide. In 2019, cardiovascular diseases were responsible for 17.9 million deaths. Meanwhile, cancers were responsible for 9.6 million deaths in 2017. It is well-known that physical activity can reduce the risk of these diseases, particularly when it is moderate-intensity. According to the NHS, adults should engage in at least 150 minutes of moderate-intensity activity or 75 minutes of vigorous-intensity activity per week to reduce such health risks.
The Study: 11 Minutes a Day for a Lower Risk of Early Death
Researchers from the Medical Research Council (MRC) Epidemiology Unit at the University of Cambridge conducted a systematic review and meta-analysis to explore the amount of physical activity necessary to have a beneficial impact on several chronic illnesses and premature death. The results revealed that, aside from work-related physical activity, two out of three people reported activity levels below the recommended 150 minutes per week of moderate-intensity activity, and fewer than one in ten people managed 300 minutes per week. The researchers found that beyond 150 minutes per week of moderate-intensity activity, the additional benefits were marginal. However, even just 75 minutes per week of moderate-intensity physical activity could reduce the risk of developing cardiovascular disease by 17% and cancer by 7%. Head and neck, myeloid leukemia, myeloma, and gastric cardia cancers were between 14-26% lower risk, and lung, liver, endometrial, colon, and breast cancer, had a 3-11% lower risk.
The Conclusion: Any Physical Activity is Better Than None
In general, the researchers found that even half of the recommended 150 minutes per week of moderate-intensity physical activity came with significant benefits. Accumulating just 75 minutes of moderate-intensity activity per week lowered the risk of early death by 23%. Dr. Soren Brage from the 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. 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.”
The Final Word: Make It Easy with Moderate-Intensity Physical Activity
While physical activity, such as walking or cycling, is good for you, raising your heart rate and reducing your risk of heart disease and cancer, the researchers noted that moderate activity doesn’t have to involve running or competitive sports. For many people, replacing some of their habits is all they need. For example, walking or cycling to work or study instead of driving, or engaging in active play with kids and grandkids. The results of this study are a wake-up call for those who have been hesitant to engage in physical activity, offering an accessible starting point for making a significant difference in reducing health risks.
What counts as moderate-intensity physical activity?
Moderate-intensity physical activity raises your heart rate and makes you breathe faster, but you would still be able to speak during the activity. Examples include:
– Brisk walking
– Dancing
– Riding a bike
– Playing tennis
– Hiking
Comments are closed