Staying fit and healthy should be at the top of everyone's agenda and according to new research, Brits can get on track with 11 minutes of one particular, cost free, daily exercise. Reports published on the back of the research state that walking for just 11 minutes a day may slash risks of an early death.
Dr Soren Brage from the MRC Epidemiology Unit was quoted as saying: “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."
While the NHS recommends the average adult should be getting 150 minutes of moderate, or 75 minutes of vigorous movement a week, according to a report in Daily Record, doing even a small amount of exercise each day, even a brisk walk, is better than doing nothing at all.
That's what experts at the University of Cambridge say in a study published on Tuesday, February 28, in the British Journal of Sports Medicine. Findings show that one in 10 premature deaths could be prevented if everyone did at least half the advised amount of physical activity.
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Dr Soren Brage continued: "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.”
So, what counts as moderate-intensity physical activity? Moderate-intensity physical activity is something that 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
If you're not used to regular exercise, the good news is that your amount of physical movement can be worked into your daily routine.
Dr Leandro Garcia from Queen’s University Belfast said: "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 grandkids. Doing activities that you enjoy and that are easy to include in your weekly routine is an excellent way to become more active.”
The research explained
Through extensive data analysis of published evidence, academics from the Medical Research Council (MRC) Epidemiology Unit at the University of Cambridge determined how much physical activity could positively impact several chronic diseases. Scientists found that outside of work-related physical activity, two out of three people reported activity levels below 150 minutes per week of moderate-intensity activity and fewer than one in ten managed more than 300 minutes.
Those who completed more than the 150 minutes of weekly moderate exercise saw only marginal benefits in terms of reduced risk of disease or early death were marginal, but even half this amount came with noticeable improvements.
Accumulating 75 minutes per week of moderate-intensity activity brought with it a 23 percent lower risk of early death. The same amount was also enough to reduce the risk of developing cardiovascular disease by 17 percent and cancer by seven percent.
The researchers calculated that if everyone in the studies had done at least 150 minutes per week of moderate exercise, around one in six - 16 percent of early deaths would be prevented. One in nine - 11 percent - cases of cardiovascular disease and one in 20 - five percent of cancer cases would be prevented.
However, even if everyone managed at least 75 minutes of the same physical activity, this one prevents around one in 10 - 10 percent - of early deaths. Five percent, or one in twenty cases of cardiovascular disease and nearly one in thirty, or three percent, of cases of cancer would be prevented.
To come to these conclusions, academics examined results reported in 196 peer-reviewed articles, covering more than 30 million participants from 94 large study cohorts. Through this, researchers produced the largest analysis to date of the association between physical activity levels and risk of heart disease, cancer, and early death.
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