A mere 11 minutes of daily walking could cut the risk of early death, according to research.
A 2023 study by Cambridge University, detailed in the British Journal of Sports Medicine, claim that up to one in 10 early deaths might be avoided if individuals engaged in minimal levels of exercise – half of the UK’s NHS weekly recommendations.
Current guidelines advocate for 150 minutes of moderate or 75 minutes of vigorous physical activity per week, but the research emphasises that even brief daily bouts of exercise, such as a brisk walk, are preferable to a sedentary lifestyle.
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Dr Soren Brage, of the MRC Epidemiology Unit, commented on the study and 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.”
He also advised treating it as an initial step: “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 report further notes what counts as moderate-intensity activities, characterised by elevated heart rates and faster breathing while still maintaining the capacity to hold a conversation, reports the Daily Record.
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Through a comprehensive analysis of published data, researchers from the Medical Research Council (MRC) Epidemiology Unit at the University of Cambridge have determined the positive impact of physical activity on several chronic diseases.
The scientists discovered that, excluding work-related physical activity, two-thirds of people reported activity levels below 150 minutes per week of moderate-intensity activity, and less than one in ten managed more than 300 minutes.
Those who completed over 150 minutes of weekly moderate exercise saw only slight benefits in terms of reduced risk of disease or early death, but even half this amount resulted in noticeable improvements.
Doing 75 minutes per week of moderate-intensity activity led to a 23 per cent lower risk of premature death. The same quantity also reduced the risk of developing cardiovascular disease by 17 per cent and cancer by seven per cent.
The researchers estimated that if everyone in the studies had done at least 150 minutes per week of moderate exercise, around one in six – 16 per cent of early deaths would be prevented. One in nine – 11 per cent – cases of cardiovascular disease and one in 20 – five per cent of cancer cases would be avoided.
However, if everyone achieved a minimum of 75 minutes of moderate physical activity, around one in ten premature deaths could be prevented. This level of activity would also avert around one in twenty cases of cardiovascular disease and nearly one in thirty cases of cancer.
These findings are based on an analysis of 196 peer-reviewed articles, encompassing over 30 million participants from 94 large study cohorts. This comprehensive study provides the largest examination to date of the relationship between physical activity levels and the risk of heart disease, cancer, and premature mortality.
If you’re new to regular exercise, the good news is that incorporating physical movement into your daily routine can be straightforward.
Dr Leandro Garcia from Queen’s University Belfast noted: “Moderate activity doesn’t have to involve what we normally think of exercise, such as sports or running. Sometimes, replacing some habits is all that is needed.
“For example, try to walk or cycle to your work or study place instead of using a car, or engage in active play with your kids or grand kids. Doing activities that you enjoy and that are easy to include in your weekly routine is an excellent way to become more active.”
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