Excuses, it’s time to step aside.
If you’re not a huge fan of the gym and the thought of doing HIIT makes you want to hurl, you’ll be pleased to know science says you don’t need to do much to reap the health benefits of exercise.
A new study published in the British Journal of Sports Medicine found that just 75 minutes of moderate-intensity physical exercise per week was associated with a 17% decrease in cardiovascular disease risk, a 7% drop in cancer risk and a 23% reduction in the risk of early death.
Some examples of moderate-intensity physical activity include gardening, ballroom dancing, yoga, mowing the lawn, water aerobics and taking a brisk walk — “brisk” being moving at least 2.5 miles per hour.
That means this meta-analysis, which was based on the data of over 30 million people, indicates you’d only need to walk 11 minutes per day to stroll your way into longevity.
These findings are particularly encouraging for those who find the standard recommendation of 150 minutes of moderate exercise per week a bit unrealistic to manage, although it’s worth mentioning that the study does note that “higher activity levels were associated with lower risk” of all-cause mortality.
Experts generally recommend aiming for 5,000 steps a day for optimal health — although anything is still better than nothing.
“We know that physical activity, such as walking or cycling, is good for you, especially if you feel it raises your heart rate,” study co-author Dr James Woodcock, a professor of the University of Cambridge School of Clinical Medicine, said in a press release.
“But what we’ve found is there are substantial benefits to heart health and reducing your risk of cancer even if you can only manage 10 minutes every day.”
The findings align with previous research, including a recent study that found taking a brisk walk for only 2.5 hours a week could reduce the risk of premature death by a whopping 31%.
And another recent study suggests just five minutes of daily bodyweight exercises focusing on eccentric movements — where muscles lengthen under tension — can seriously improve heart health, muscle strength and flexibility.
In addition to reducing your chances of dying younger, research has shown that walking can help you lose weight, aid digestion, boost your memory and mood and improve your immune system.
Plus, it’s a low-impact, accessible exercise that virtually anyone can do for free.
“Moderate activity doesn’t have to involve what we normally think of exercise, such as sports or running. Sometimes, replacing some habits is all that is needed,” co-author Dr Leandro Garcia said.
“For example, try to walk or cycle to your work or study place instead of using a car, or engage in active play with your kids or grand kids. Doing activities that you enjoy and that are easy to include in your weekly routine is an excellent way to become more active.”
