Daily Exercise Just 11 Minutes Can Lower Early Death Risk”

As little as 11 minutes of daily exercise can significantly reduce a person’s risk of early death, while also helping to prevent heart disease, stroke, and certain cancers, according to recent research.

Study Findings

The study, published last month in the British Journal of Sports Medicine, reviewed data from 196 published articles to draw comprehensive conclusions about the impact of exercise on health. The researchers found that one in ten premature deaths could be prevented if people exercised for 75 minutes per week, equivalent to 11 minutes per day.

Even better results were observed for those who exercised for 150 minutes weekly, or 30 minutes daily, five times a week. The review indicated that nearly 16% of all premature deaths could be avoided if sedentary individuals met this exercise guideline.

“If you find the idea of 150 minutes of moderate-intensity physical activity a week daunting, our findings should be encouraging,” said study co-author Soren Brage, PhD, in a press release. “Doing some physical activity is better than doing none.”

Exercise’s Impact on Cancer and Cardiovascular Disease Risks

The study analyzed data from 94 cohorts, totaling over 30 million participants, allowing for broad application of the findings. Higher activity levels were linked to lower mortality risks. Individuals who engaged in 75 minutes of moderate-to-vigorous exercise weekly were 17% less likely to develop cardiovascular disease and 7% less likely to develop cancer compared to sedentary people.

Those who exercised for 150 minutes per week saw a 27% lower risk of cardiovascular disease and a 12% lower risk of cancer incidence. The study also highlighted that exercise had a more pronounced effect on reducing risks for certain types of cancer, such as head and neck, myeloid leukemia, myeloma, and gastric cardia cancers, compared to lung, liver, endometrial, colon, and breast cancers.

However, the benefits plateaued with increased physical activity. Exercising between 150 and 300 minutes weekly offered only small additional benefits, and exercising more than 300 minutes weekly showed “uncertain” effects on further reducing mortality risks.

Cari Levy, MD, PhD, from the University of Colorado Anschutz Medical Campus, explained, “What you see is a flattening of the curve. The all-cause mortality curve continues to decline but not as steeply.”

Broader Context and Additional Studies

These findings reinforce the notion that routine exercise can prolong life, a concept supported by numerous studies. For instance, higher levels of exercise are associated with lower rates of hospitalization for conditions like diabetes and stroke. Another study estimated that over 100,000 yearly deaths could be prevented if people added just 10 minutes of exercise to their daily routines.

Why Does Exercise Have So Many Health Benefits?

While the study indicated a strong association between exercise and reduced mortality risk, it did not establish causation, noted Adam Skolnick, MD, from NYU Grossman School of Medicine. Other factors beyond lack of exercise could contribute to poorer health outcomes in sedentary individuals

Nonetheless, exercise is linked to better fitness and overall health. Erik Willis, PhD, from the UNC Center for Health Promotion and Disease Prevention, emphasized the immediate and long-term benefits of physical activity, from lowering inflammation and decreasing fat tissue to improving hormone regulation and sleep.

Exercise also enhances quality of life by reducing stress, depression, and anxiety, while boosting confidence and energy levels. For cardiovascular health, frequent exercise keeps blood vessels flexible, which may prevent elevated blood pressure and other issues. Additionally, exercise supports cancer prevention by lowering inflammation and enhancing immune function.

Recommended Exercise Guidelines

Prior to this study, the Physical Activity Guidelines for Americans recommended that adults engage in at least 150 minutes of moderate-to-vigorous physical activity weekly for optimal health. This can be achieved through various activities, such as walking, yoga, biking, or dancing.

“One need not be a marathon runner or go to a gym to improve heart health and reduce cancer risk,” said Dr. Skolnick. “Everyday activities and purposeful movement are associated with improved health outcomes.”

If 150 minutes seems daunting, even small amounts of movement can yield health benefits. Simple exercises like walking can help older adults maintain leg strength, balance, and endurance.

Overcoming Barriers to Exercise

Despite the benefits, incorporating exercise into daily routines can be challenging, especially for individuals with busy schedules or limited access to safe spaces for physical activity. Working from home or being confined to an office may also hinder frequent movement.

In many parts of the U.S., lack of sidewalks, bike lanes, and accessible spaces for exercise can pose additional barriers, particularly for people with disabilities.

“A lot of blame gets put on the individual for not being active or eating healthy,” Willis noted. “But without changing larger systems to facilitate easier access to exercise, it’s challenging.”

To overcome these obstacles, individuals can integrate physical activity into enjoyable routines. “People aren’t going to do what they don’t enjoy for very long,” Dr. Levy advised. “Do what you love, and move while doing it. Walk while chatting with friends or march in place while watching TV.”

Finding a partner to exercise with and gradually increasing activity levels can also help make exercise more manageable.

Summary

The key message is to start moving. Even small bouts of exercise can lead to significant health improvements. By redefining exercise to include a variety of enjoyable activities, people can find ways to incorporate more movement into their lives, ultimately enhancing their health and well-being

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