A recent study published in the British Journal of Sports Medicine about physical activity, disease risk, and mortality analyzed health data for over 30 million people to find correlations between how much people move and how long and well they live.
The study found that walking briskly for at least 11 minutes daily could lower the risk of premature death by almost 25%. Current guidelines recommend exercising moderately for at least 150 minutes a week. However, only 47% of American adults exercise enough, prompting researchers to look into the effects of smaller amounts of exercise.
Results of the study showed that even small amounts of exercise could contribute to a longer and healthier life by reducing the risk of heart disease and many types of cancer. The study also suggests that if everyone exercised for only 11 minutes a day, 1 in 10 early deaths could be prevented.
The study on the correlation between movement, longevity, and disease does have its limitations. The study only shows correlations and not causation, as other factors such as genetics and income likely play a role too. Additionally, the study relied on self-reported exercise data, which can be unreliable.
Despite these limitations, the results still provides useful guidance for individuals looking to improve their health through physical activity. Adding small and gradual changes to your daily routine can bring a range of health benefits.
Let’s look at how you can get your 11 minutes in:
- Park in the furthest parking.
- Skip the elevator, take the stairs.
- Take a walk around your work building at lunch.
- If there are shops nearby, walk there instead of drive.
- Stretch on your yoga mat when watching TV.
- Walk the dogs.
- Take a stroll through the park.
- Do short workouts, look for videos on YouTube.
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