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10 Minutes of Walking a Day Can Reduce Risk of Early Death, Heart Disease and Cancer

Walking for as little as 11 minutes a day has been found to increase life expectancy and reduce the risk of serious diseases such as heart disease and cancer, according to a new study.[0] The research, published in the British Journal of Sports Medicine, reviewed data from over 30 million people to establish the link between physical activity and mortality and disease risk.[1]

The study found that if everyone did at least 75 minutes of moderate-intensity physical activity per week, around one in ten (10%) early deaths would be prevented, as well as one in twenty (5%) cases of cardiovascular disease and nearly one in thirty (3%) cases of cancer.[2]

The researchers also calculated that if everyone in the studies had completed a full 150 min per week of moderate-intensity activity, around one in six (16%) early deaths would be prevented.[3] One in nine (11%) cases of cardiovascular disease and one in twenty (5%) cases of cancer would be prevented.[3]

Professor James Woodcock of Cambridge University stated that even if one only has time for a 10-minute walk daily, it still provides considerable advantages for cardiovascular health and lowers the risk of cancer.[4]

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.”[5]

The study also found that the timing of physical activity is important. It is thought to be critical when exercising to factor in the body’s circadian rhythm, as it oversees biological processes. New findings suggest that exercising in the early afternoon may be the best way to increase longevity and avoid an early death.

Overall, the research shows that even a small amount of moderate-intensity movement—even just 10 or 11 minutes a day—is far better than no movement at all for improving longevity and reducing the risk of serious diseases.

0. “Here is how 11 minutes of walking can lower heart attack risks” India TV News, 12 Mar. 2023,

1. “A quick daily walk reduces the risk of early death”, 6 Mar. 2023,

2. “Walking for 11 Minutes a Day May Add Years to Your Life, New Study Says” EatingWell, 7 Mar. 2023,

3. “Daily 11 minute brisk walk enough to reduce risk of early death” The FINANCIAL, 4 Mar. 2023,

4. “Cambridge study finds 11 minutes daily walk can prolong life” SAMAA English, 8 Mar. 2023,

5. “Health Benefits to Exercising 11 Minutes a Day May Reduce Risk of Early Death, Study Finds” Sportskeeda, 6 Mar. 2023,

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