Daily Walk Prevents One in 10 Early Deaths, New Study Says

A new analysis from the University of Cambridge suggests that even modest amounts of physical activity can be beneficial. The study found that doing just 11 minutes of exercise per day, such as walking briskly or cycling, could prevent one in 10 premature deaths.

Regular exercise is widely considered to be essential for maintaining good health and reducing the risk of chronic diseases such as heart disease, stroke, and cancer.

However, many people struggle to meet the recommended NHS guidelines of 150-300 minutes of physical activity per week, especially those who don’t enjoy sports or other forms of high-intensity exercise.

Prevention of Diseases With Exercise

After reviewing hundreds of studies on the positive effects of exercise on health, the research team came to the conclusion that engaging in just half of the recommended amount of physical activity (75 minutes per week) could prevent one in 20 instances of cardiovascular disease and nearly one in 30 instances of cancer.

For instance, they discovered that this level of exercise lowered the chance of acquiring heart disease and stroke by 17% and decreased the risk of developing cancer by 7%.

The study’s lead author, Dr. Soren Brage, noted that it’s not necessary to feel out of breath or exhausted to gain health benefits from exercise. Even low-intensity activities like walking or dancing can help improve fitness, reduce body fat and blood pressure, and improve sleep and heart health over time.

The findings are particularly relevant in light of the Covid-19 pandemic, which has led to widespread gym closures and reduced opportunities for group exercise.

Experts say that while regular exercise is undoubtedly beneficial, it’s important to start slowly and gradually increase the intensity and duration of physical activity over time. This can help prevent injury and ensure that exercise remains enjoyable and sustainable in the long term.

Different Advantages of Exercise

According to the findings of the Cambridge study, the advantages of exercise differed depending on the kind of cancer being studied.

It was shown that the advantages were even larger for some types of cancer, such as head and neck, stomach, leukemia, and blood cancers. However, the benefits were found to be lower for lung, liver, endometrial, colon, and breast cancers.

According to the NHS, two out of three people in the UK do less than 150 minutes (2.5 hours) of moderate exercise per week, and fewer than one in 10 manages more than 300 minutes (5 hours).

However, the researchers say that their findings should be encouraging for those who find it challenging to meet the recommended guidelines.

Wrapping up #HeartHealthMonth with a walk to the Missouri State Capitol!🚶 ⁣

Our president, Sarah, takes daily walks during lunch for its many benefits! Not only is walking great for your cardiovascular health, but it improves muscle endurance, increases energy levels, & more. pic.twitter.com/8ZzDjnEFrF

— Communique, Inc. (@communiqueinc) February 28, 2023

“If you are someone who finds the idea of 150 minutes of moderate-intensity physical activity a week a bit daunting, then our findings should be good news,” Dr. Brage said. “If you find that 75 minutes a week is manageable, then you could try stepping it up gradually to the full recommended amount.”

Further Studies on the Subject

An overview of approximately 100 big studies and almost 200 publications that have been examined by experts in the field were compiled for the purpose of conducting this analysis, which was then published in the British Journal of Sports Medicine.

According to the calculations made by the researchers, almost one in six early deaths might have been avoided if all of the people who participated in the trials had exercised for at least 150 minutes each week.

To increase physical activity levels, the researchers suggest making small changes to daily habits, such as walking or cycling to work or the shops instead of driving. In addition to that, they suggest staying active by playing with one’s children or grandkids.

According to what experts say, the best way to boost the quantity of physical activity you engage in is to include activities that you like in your weekly routine.

In addition to aerobic exercise, the NHS recommends adults also do activities that strengthen muscles at least twice a week. These can include yoga, pilates, lifting weights, heavy gardening, and carrying heavy shopping bags.

The research provides compelling evidence that even small increases in physical activity can have significant health benefits. By incorporating physical activity into daily routines, people can reduce their risk of chronic diseases like heart disease and cancer and improve their overall health and well-being.