A groundbreaking study has found that just 11 minutes of brisk walking per day can reduce the risk of early death by almost a quarter. The research, involving over 30 million participants globally, is the largest of its kind and shows that 75 minutes of moderate-intensity physical activity per week lowers mortality rates by 23%.
Dr Soren Brage, who led the study at the University of Cambridge, said: 'If you are someone who finds the idea of 150 minutes of moderate-intensity physical activity a week a bit daunting, then our findings should be good news. Doing some physical activity is better than doing none.' He added that those who find 75 minutes manageable could gradually increase to the full recommended amount.
The research, published in the British Journal of Sports Medicine, consolidated data from 196 peer-reviewed articles covering 94 large cohorts. It found that even half the recommended 150 minutes of moderate activity per week yielded substantial health gains, reducing the risk of cardiovascular disease by 17% and cancer by 7%. Rates of certain cancers, including head and neck, blood, and digestive system cancers, fell by 14-26%.
In Britain, one in five middle-aged people leads a sedentary lifestyle, with lack of time and fatigue cited as common excuses. The study estimated that if all participants achieved at least 150 minutes of moderate activity weekly, 16% of early deaths could be avoided, along with 11% of cardiovascular disease cases and 5% of cancer cases.
Dr Leandro Garcia from Queen's University Belfast advised: '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.'
