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.[0] 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.[1] 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.[2]
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.[3] 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.[2]
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.[4] The risk was reduced more significantly for certain types of cancer.[5] The risk of head and neck, myeloid leukaemia, myeloma, and gastric cardia cancers fell by 14 to 26 per cent.[6]
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.[7] Examples include brisk walking, hiking, cycling, or dancing.[8]
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.[9]
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/
