11 Minutes of Moderate-Intensity Exercise a Day Could Lower Risk of Disease, Study Suggests
A new study published in the British Journal of Sports Medicine suggests that just 11 minutes of moderate-intensity physical activity a day – such as a brisk walk, hiking, or dancing – may be enough to lower the risk of diseases such as heart disease, stroke, and some cancers. The study, a meta-analysis evaluating 196 peer-reviewed articles, concluded that 75 minutes of moderate exercise a week can reduce the risk of early death by 23%.
The government recommends that one should participate in moderate to vigorous intensity physical activity (such as brisk walking) for a minimum of 150 minutes every week. The present study analyzed health data for 452 people, with an average age of 78, who used an accelerometer device similar to a pedometer, worn at the hip, that measured their daily steps. Research revealed that regular exercise significantly reduced the likelihood of developing a variety of health conditions, including diabetes, pneumonia, ischemic stroke, gallbladder disease, iron-deficiency anemia, urinary tract infections (UTIs), colon polyps, venous thromboembolism, and diverticular disease.
According to Dr Soren Brage from the MRC Epidemiology Unit at Cambridge, those who find 150 minutes of moderate-intensity physical activity a week to be overwhelming should be encouraged by the results of their research. It was discovered that increasing physical activity by 20 minutes daily had the potential to lower the rate of hospitalization by 3.8% in cases of colon polyps, and up to 23% in those with diabetes.
Furthermore, the researchers also used statistical modeling to estimate that 16 percent, or 1 in 6, of all premature deaths would not happen if almost everyone exercised for 150 minutes a week, meeting the current guidelines. The risk was reduced more significantly for certain types of cancer. The risk of head and neck, myeloid leukaemia, myeloma, and gastric cardia cancers fell by 14 to 26 per cent.
Physical activity of moderate intensity is classified as something that increases one’s heart rate and makes them breathe at a quicker pace, yet still allows them to converse. Examples include brisk walking, hiking, cycling, or dancing.
The lead researcher of the study emphasized the importance of staying physically active as one ages, while also noting that daily step goals should be achievable.
0. “A brisk 11-minute walk could cut disease risk, says study” SILive.com, 1 Mar. 2023, https://www.silive.com/news/2023/03/a-brisk-11-minute-walk-could-cut-disease-risk-says-study.html
1. “For older adults, every 500 additional steps taken daily associated with lower heart risk” American Heart Association, 2 Mar. 2023, https://newsroom.heart.org/news/for-older-adults-every-500-additional-steps-taken-daily-associated-with-lower-heart-risk
2. “Study: Extra 20 Minutes of Daily Physical Activity Helps Prevent Hospitalizations” Prevention Magazine, 26 Feb. 2023, https://www.prevention.com/fitness/a43044916/extra-20-minutes-daily-physical-activity-prevent-hospitalizations-study/
3. “Just 11 minutes of daily moderate intensity exercise can lower disease risk: study” The Hill, 1 Mar. 2023, https://thehill.com/changing-america/well-being/longevity/3879015-just-11-minutes-of-daily-moderate-intensity-exercise-can-lower-disease-risk-study/
4. “Daily walk prevents one in 10 early deaths – study” BBC, 1 Mar. 2023, https://www.bbc.com/news/health-64790527
5. “Just a little exercise goes a long way in staving off illness and death” The New Daily, 2 Mar. 2023, https://thenewdaily.com.au/life/wellbeing/2023/03/02/11-minutes-exercise-a-day-cuts-risk-of-early-death/
6. “Walking just 11 minutes per day could lower risk of stroke, heart disease and some cancers significantly, study says” CBS News, 1 Mar. 2023, https://www.cbsnews.com/news/exercise-health-benefits-news-walk-11-minutes-daily-lower-risk-stroke-heart-disease-cancer/
7. “Walking just 11 minutes a day could stop 10% of early deaths, researchers find” The Guardian, 28 Feb. 2023, https://www.theguardian.com/society/2023/feb/28/walking-11-minutes-a-day-could-stop-early-deaths
8. “Heart disease: 500 extra steps a day may lower risk by 14%” Medical News Today, 2 Mar. 2023, https://www.medicalnewstoday.com/articles/cardiovascular-disease-taking-500-more-steps-each-day-may-help-lower-risk
9. “Older adults who walk more ‘less likely to have stroke'” RTE.ie, 2 Mar. 2023, https://www.rte.ie/news/newslens/2023/0302/1359920-steps-research/