In a landmark study offering hope to time-pressed Britons, researchers have discovered that a mere 11 minutes of daily moderate-intensity exercise can dramatically reduce the risk of premature death.
The comprehensive analysis, published in the British Journal of Sports Medicine, challenges previous fitness guidelines and provides a more achievable target for improving public health.
The Power of Modest Movement
Scientists from the University of Cambridge conducted a sweeping review of 196 peer-reviewed studies, encompassing data from over 30 million participants. Their findings reveal that just 75 minutes of moderate exercise per week—half the UK's recommended 150 minutes—can yield substantial benefits.
This manageable amount of activity was found to reduce the risk of cardiovascular disease by 17% and the likelihood of developing cancer by 7%. For specific cancers, the protective effect was even more pronounced, showing a 14-26% lower risk for head and neck, leukaemia, myeloma, and gastric cardia cancers.
Transforming Public Health Perceptions
Dr Soren Brage, senior author of the study, emphasised the significance of these findings: "Our research demonstrates that some physical activity is significantly better than none. This is particularly encouraging for those who find the current recommendations daunting."
The study focused on moderate-intensity activities that raise heart rate and breathing, such as:
- Brisk walking
- Dancing
- Cycling at a leisurely pace
- Playing tennis
- Hiking
A Practical Approach to Wellness
For individuals struggling to meet the full 150-minute weekly target, this research offers a scientifically-backed compromise. Accumulating just 75 minutes of activity through short, daily bursts can still provide substantial protection against chronic diseases.
Professor James Woodcock of the MRC Epidemiology Unit highlighted the potential impact: "If everyone managed at least 75 minutes per week of moderate-intensity physical activity, we could prevent approximately one in ten early deaths."
This research provides a flexible framework for incorporating physical activity into busy lifestyles, potentially transforming public health outcomes across the UK.
