A study by researchers at the University of Cambridge found that 11 minutes a day of moderate-intensity physical activity could lower the risk of heart disease, stroke, and various cancers.
- The researchers analyzed data from over 30 million participants. They concluded that at least 11 minutes of moderate-intensity physical activity daily could prevent one in ten early deaths.
- The optimal amount of moderate exercise a week is 150 minutes, but 75 minutes a week still produced significant benefits, including a 23% lower risk of early death.
- More than 150 minutes a week of moderate-intensity activity produced only marginal risk reduction of disease or early death.
What constitutes moderate-intensity physical activity? You are at moderate intensity if you can talk while doing the exercise but not sing. A few examples include the following —
- Brisk walking
- Riding a bike
- Hiking
- Pushing a lawnmower
Why it matters
Only 11 minutes a day reduces the risk of cardiovascular disease by 17%.
For cancer, moderate-intensity exercise reduce risk by 7% overall. But for some specific cancers, the risk reduction was more.
- 14-20% lower risk of head and neck, myeloid leukemia, myeloma, and gastric cardia cancers
- 3-11% lower risk for lung, liver, endometrial, colon, and breast cancers
Plus this benefit: Regular exercise lowers the risk of dementia.
Good news
If you find 150 minutes a week out of reach, now you have a new starting point, 11 minutes, with proven benefits.
- Start with 11 minutes of moderate exercise a day.
- Gradually increase your total moderate-exercise time to 150 minutes a week.
- Enjoy the peace of mind that a lower risk of disease gives.
"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." —Dr Leandro Garcia, Queen's University Belfast
