ONE IN TEN PREMATURE DEATHS might be prevented if we all get 75 minutes of physical activity weekly. The exercise needed varies based on health status, lifestyle, and age. Today we ask this question: How much exercise do you need to reduce premature mortality? The answer? It takes just 11 minutes daily to improve your health.
We will explore a recent analysis published in the British Journal of Sports Medicine that discovered that just 11 minutes of moderate physical activity daily might lower the risk of premature death.
A turn or two, I’ll walk.
To still my beating mind. — William Shakespeare
Why get regular physical activity?
Regular physical activity has numerous health benefits, including reduced mortality risk. The amount of exercise needed to reduce mortality risk can vary depending on age, health status, and lifestyle.
The World Health Organization (WHO) recommends that adults do at least 150 minutes of moderate-intensity aerobic physical activity throughout the week, at least 75 minutes of vigorous-intensity aerobic physical activity, or an equivalent combination of both.
https://www.who.int/news-room/fact-sheets/detail/physical-activity
In addition to aerobic exercise, adults should also do muscle-strengthening activities at moderate or greater intensity involving all major muscle groups two or more days a week.
Research suggests that meeting or exceeding these exercise guidelines can significantly reduce the risk of premature mortality. This improvement is especially impressive in cancer and cardiovascular realms. However, any level of physical activity is better than none, and even small increases in physical activity can lead to health benefits.
It’s worth noting that exercise is just one component of a healthy lifestyle. Factors such as diet, sleep, stress management, and avoiding unhealthy behaviors such as smoking and excessive alcohol consumption are also important for reducing mortality risk.
11 minutes to health
Cambridge University (United Kingdom) researchers analyzed nearly 200 studies that included a total of over 30 million subjects across the globe. All participants reported their activity levels for at least three years.
After the researchers examined the association between physical activity and 22 health measures (including 14 cancer types), they discovered the following:
People who were moderately active for 75 minutes weekly — for example, briskly walking, hiking, or cycling — had lower risks of premature mortality, stroke, heart disease, and cancer than inactive people.
The researchers estimated that one in 10 premature deaths (between 30 and 70, according to the World Health Organization) in their analysis could have been prevented if all had engaged in moderate physical activity for 75 minutes per week.
This amount may surprise you, given that it represents half the exercise volume recommended by the United States Centers for Disease Control and Prevention and the World Health Organization. These organizations recommend that adults get at least 150 minutes of moderate physical activity weekly.
The new research reminds us that virtually any movement can have upsides. When I mention exercise to my patients, they immediately think of structured exercise sessions. Alternatively, vigorous activities such as running or cycling spring to mind.
11 minutes to health
Any movement is valuable, and if you can elevate your heart rate while still able to have a conversation, even better. Brief and regular episodes of physical activity improve health. Here’s what I previously had to say about this subject:
There is nothing magical about 11 minutes (daily). Just move regularly.
The information I provided in this blog is for educational purposes only and does not substitute for professional medical advice. Please consult a medical professional or healthcare provider for medical advice, diagnoses, or treatment. I am not liable for risks or issues associated with using or acting upon the information in this blog.
Thank you for reading “11 Minutes to Health.”
