11-Minute Walk Prevents Early Deaths
A large-scale study found that just an 11-minute brisk daily walk could prevent one in 10 early deaths, emphasizing that small amounts of daily exercise are enough to lower the risk of heart disease, cancer, and other major causes of mortality. Research also shows that regular physical activity is key to minimizing diabetes complications, with inactivity being a primary driver of complications.
- The research, published in the *British Journal of Sports Medicine*, was a large-scale analysis of 196 studies covering over 30 million participants. It was led by researchers from the University of Cambridge. - This 11-minute daily walk equates to 75 minutes of moderate-intensity exercise per week, which is half the amount recommended by the UK's National Health Service and the US Centers for Disease Control and Prevention. - The study found that 75 minutes of weekly moderate activity lowered the risk of premature death by 23%. It also reduced the risk of developing cardiovascular disease by 17% and cancer by 7%. - For certain cancers, the risk reduction was even more significant, ranging from 14-26% for head and neck, myeloid leukaemia, myeloma, and gastric cardia cancers. - Brisk walking is considered a moderate-intensity exercise, meaning it raises your heart rate and makes you breathe faster. Other examples include dancing, cycling, playing tennis, or hiking. - The researchers calculated that if everyone achieved at least 75 minutes of moderate-intensity physical activity per week, one in ten early deaths, one in nine cases of cardiovascular disease, and one in twenty cancer cases could be prevented. - The benefits of brisk walking extend to brain health, with some studies showing it can increase the volume of the hippocampus, the part of the brain associated with memory. - Regular physical activity, like brisk walking, also helps to maintain a healthy weight, improve sleep, strengthen bones and muscles, and boost the immune system.
