Walking for just 11 minutes a day could significantly reduce your risk of premature death from cardiovascular diseases, according to recent research. The study emphasizes the importance of achieving even half the recommended amount of daily physical activity.
Research has consistently shown that small amounts of exercise can still offer tremendous benefits. Walking not only boosts both mental and physical well-being, but another study suggests that walking 30 minutes daily can help prevent recurring lower back pain.
Brief walks deliver remarkable health benefits
The University of Cambridge pointed to a study published in the British Journal of Sports Medicine last year. Researchers investigated how much physical activity is required to reduce the risk of chronic illnesses and early death.
The findings suggest that 1 in 10 premature deaths could be avoided if people managed to achieve at least half of the recommended level of physical activity. Cardiovascular diseases—such as heart disease and stroke—are among the leading causes of death worldwide. These conditions, which affect the heart and blood vessels, are significantly reduced through regular exercise.
Engaging in moderate physical activity is widely known to lower the risk of cardiovascular disease and cancer. As a result, the NHS advises adults to complete at least 150 minutes of moderate exercise or 75 minutes of vigorous activity weekly. Moderate-intensity exercises include brisk walking (at a pace of 5km/h or more), water aerobics, and leisurely cycling.
The research team from the University of Cambridge discovered that just 11 minutes of moderate activity per day, or 75 minutes per week, can reduce the risk of such diseases.
Researchers at the Medical Research Council (MRC) Epidemiology Unit conducted a systematic review and meta-analysis to examine the link between physical activity and early mortality. Their findings revealed that achieving 75 minutes of moderate exercise per week lowered the risk of premature death by 23%.
Gradually build up to the recommended activity level
For those who find the idea of 150 minutes of exercise per week daunting, these findings provide encouraging news: some physical activity is far better than none. Starting with 75 minutes of moderate activity and gradually increasing it can yield significant benefits. Even 75 minutes a week can cut the risk of cardiovascular disease by 17% and reduce the likelihood of developing cancer by 7%.
In the study, Professor James Woodcock of the MRC Epidemiology Unit praised the benefits of moderate physical activity, noting, “There are considerable health gains for your heart and a reduced risk of cancer, even if you can only manage 10 minutes of exercise a day.”
The researchers also estimated that if everyone followed the recommended 150 minutes of weekly exercise, around 1 in 6 (16%) premature deaths, 1 in 9 (11%) cases of cardiovascular disease, and 1 in 20 (5%) cases of cancer could be prevented.
