Cambridge University study shows daily 11-minute walk reduces early death risk
New research from the University of Cambridge has found that just 11 minutes of moderate-intensity physical activity, such as brisk walking, can reduce the risk of cardiovascular disease, cancer, and premature death. The study, published in the British Journal of Sports Medicine, showed that doing at least half the recommended level of physical activity by the UK’s National Health Service (NHS) could prevent one in 10 early deaths. The NHS recommends that adults do at least 150 minutes of moderate-intensity activity or 75 minutes of vigorous-intensity activity each week.
The researchers found that 75 minutes per week of moderate activity was enough to reduce the risk of cardiovascular disease by 17 per cent and cancer by 7 per cent. The reduction in risk was even greater for certain cancers, such as head and neck, myeloid leukaemia, myeloma, and gastric cardia cancers, which were between 14-26 per cent lower risk. For other cancers, such as lung, liver, endometrial, colon, and breast cancer, a 3-11 per cent lower risk was observed.
The study analyzed 196 peer-reviewed articles covering more than 30 million participants from 94 large study cohorts, making it the largest analysis to date of the association between physical activity levels and the risk of heart disease, cancer, and early death. The researchers calculated that if everyone in the studies had done the equivalent of at least 150 minutes per week of moderate-intensity activity, around one in six early deaths would be prevented. Even if everyone managed at least 75 minutes per week of moderate-intensity physical activity, around 10 per cent of early deaths would be prevented.
Dr Soren Brage from the Medical Research Council (MRC) Epidemiology Unit at the University of Cambridge said that the study’s findings should be good news for those who find the idea of 150 minutes of moderate-intensity physical activity a week daunting. He added that “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 study’s lead author, Professor James Woodcock from the MRC Epidemiology Unit, noted that physical activity is good for people, especially if it raises their heart rate. “But what we’ve found is there are substantial benefits to heart health and reducing your risk of cancer even if you can only manage 10 minutes every day,” he said.
The researchers also found that moderate-intensity physical activity does not necessarily have to involve what people typically consider exercise, such as sports or running. Instead, they suggested replacing some habits, such as walking or cycling to work or engaging in active play with children or grandchildren. Doing activities that people enjoy and can easily include in their weekly routine is an excellent way to become more active, said Dr Leandro Garcia from Queen’s University Belfast.
The research was funded by the Medical Research Council and the European Research Council. The study’s findings underscore the importance of physical activity in reducing the risk of chronic diseases and premature death. By starting with just 11 minutes of moderate-intensity physical activity a day, people can reap substantial health benefits and reduce their risk of early death.