Just 11 minutes of moderate intensity aerobic activity per day could lower your risk of cancer, cardiovascular disease, stroke and premature death, according to a recent study by the British Journal of Sports Medicine.
Aerobic activities include walking, jogging, running, dancing, hiking, cycling and swimming, among others. Intensity is indicated by heart rate and how difficult it is to breathe during an activity. Generally, during moderate intensity exercise you can talk but not sing, while during vigorous intensity you can’t carry on a conversation.
Past research has shown that higher levels of physical activity are associated with lower rates of chronic disease and premature death. To determine why, scientists looked at data from 196 studies involving 30 million adult participants who were followed for an average of 10 years (at least three). The team looked at the association between physical activity and 22 distinct health outcomes, including 14 types of cancer, making it one of the largest analyses of its kind.
From 22 Minutes to 11 Minutes
Adults who performed 150 minutes of moderate-to-vigorous aerobic physical activity per week (about 22 minutes a day) had a 31% lower risk of dying from any cause, a 29% lower risk of dying from cardiovascular disease and a 15% lower risk of dying from cancer than inactive participants. That same amount of exercise was linked with a 27% and 12% lower risk of developing cardiovascular disease and cancer, respectively.
But participants who exercised half that time also benefited. Exercising 75 minutes per week, or about 11 minutes a day, was associated with a 23% lower risk of early death and a lower risk of developing cardiovascular disease by 17% and cancer by 7%.
Other health benefits included improved immune function, lower inflammation levels, reduced hypertension, and lower cholesterol levels. Beyond 150 minutes per week, any additional benefits were smaller.
The researchers estimated that one in 10 premature deaths (defined by the World Health Organization as deaths between ages 30 and 70) could be prevented by engaging in moderate physical activity for 75 minutes per week.
That’s half the amount of exercise recommended by the WHO and the Centers for Disease Control and Prevention. Both say adults should get at least 150 minutes of moderate physical activity per week. Globally, one in four adults don’t meet these recommendations. In the U.S., fewer than half of adults do.
If you’re an able-bodied person or have a disability that allows you to engage in moderate-intensity activity, then there’s no excuse. Given the benefits, 11 minutes is a bargain!
