A daily (brisk) walk of about 11 minutes can prevent one in ten premature deaths worldwide. A Cambridge-led international team of researchers came to this conclusion based on a very extensive study published in the peer-reviewed British Journal of Sports Medicine.
Try to get those steps in; it can really make a difference - Image Credit: antstang via Shutterstock / HDR tune by Universal-Sci
30 million people
The researchers based their analysis on a total of 196 studies with a so-called meta-analysis. The meta-analysis covered data from over 30 million people worldwide.
By adopting this method, the team was able to combine research that, when considered individually, lacked adequate proof and occasionally contradicted each other, resulting in more robust and reliable conclusions.
According to the researchers, apart from physical activity related to work, 66% of individuals reported engaging in less than the generally recommended 150 minutes of moderate-intensity activity per week, and less than 10% were able to achieve more than 300 minutes per week.
what if 150 minutes a week is discouraging for you?
In general, the findings indicate that the benefits of moderate-intensity activity are only marginal beyond 150 minutes per week.
However, engaging in even half this amount of activity can still have significant positive effects. Specifically, accumulating 75 minutes per week of moderate-intensity activity was associated with a 23% decrease in the risk of premature death. 10%
The team looked at the relationship between physical activity and the risk of heart disease, cancer, and premature death. It turns out that walking for at least 75 minutes per week (at a brisk pace) reduces the risk of cardiovascular disease by 17 percent, and the risk of cancer by 7 percent (for some specific, the reduction in risk was more significant).
Estimates show that if every participant in the research had engaged in moderate-intensity physical activity for a minimum of 150 minutes per week, it would prevent around 16% of premature deaths. Even if every individual could only achieve a minimum of 75 minutes per week of moderate-intensity physical activity, it would still prevent around 10% of premature deaths.
Get that heart going
It is important to note that a leisurely stroll to the shops does not count towards the 75 minutes mentioned above. The researchers specifically mentioned moderate-intensity physical activity. This means walking at a brisk tempo (but other activities that get the heart rate going also count).
Interesting article: Why walking faster pace might be a very good idea (Universal-Sci)
According to Professor James Woodcock, one of the authors of the study, other physical activities, such as cycling, can count as well, particularly if gets your heart rate up. The team found that there are considerable benefits when it comes to the reduction of risk of cancer and improving heart health, even if you can only get as far as 10 minutes per day.
Some tips to easily increase your weekly activity minutes
Dr. Leandro Garcia from Queen’s University Belfast added that moderate-intensity physical activity does not have to involve what we commonly think of as exercise. For some people, simply replacing some of their routines is all that is needed.
If time permits, consider taking the stairs in stead of the elevator - (Image Credit: Dragon Images via Shutterstock / HDR tune by Universal-Sci)
For instance, try to cycle or walk to school or work instead of taking the car. If you are of retirement age, consider engaging in active play with your grandchildren. In general: activities that you enjoy or activities that are relatively uncomplicated to incorporate into your weekly routine are a great way to become more active.
If you are curious about the study, be sure to check out the paper released in the British Journal of Sports Medicine listed below for more details.
Sources and further reading:
Non-occupational physical activity and risk of cardiovascular disease, cancer and mortality outcomes: a dose–response meta-analysis of large prospective studies (British Journal of Sports Medicine)
Don’t have time to exercise? Here’s a regime everyone can squeeze in (Universal-Sci)
Why increasing your walking speed is a smart idea - (Universal-Sci)
How much extra should you walk every day to extend your life? (Universal-Sci)
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