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New York Post
05-05-2025
- Health
- New York Post
Just 11 minutes of these activities a day lowers risk of heart disease, cancer and death
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 has found that this enjoyable form of moderate exercise can significantly reduce your risk of several diseases. Jacob Lund – 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. The study found just 75 minutes of moderate-intensity physical exercise per week was associated with a 17% decrease in cardiovascular disease risk. lovelyday12 – '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.'
Time of India
23-04-2025
- Health
- Time of India
Can just 11 minutes of walking increase your lifespan? New study offers surprising insight
When it comes to longevity, pounding the treadmill or hitting the gym isn't the only way to add years to your life. A groundbreaking study out of the UK suggests that a mere 11 minutes of walking each day can significantly cut your risk of dying prematurely. In a world where time is always in short supply, this revelation feels almost too good to be true. From Couch to Cure: The Power of a Simple Stroll We've all heard the public health mantras: 150 minutes of moderate exercise or 75 minutes of vigorous activity per week. But for many, those targets can seem daunting when life's demands tug at every spare minute. Enter the humble daily walk—the unassuming hero of this new research. Scientists at the MRC Epidemiology Unit and Cambridge University analyzed decades of data and concluded that lacing up your shoes for just 11 minutes a day could prevent one in ten early deaths. According to a report from UNILAD , Dr. Soren Brage, one of the study's lead authors, explains that small steps lead to big changes. 'If the idea of 150 minutes of activity a week feels overwhelming, our findings should be good news,' he says. 'Doing some physical activity is better than none. Once 75 minutes feels manageable, you can gradually work toward the full recommended amount.' by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Crossout 2.0: Supercharged Crossout Play Now Undo Heart Health and Cancer Prevention on Your Doorstep Beyond simply extending lifespan, walking offers powerful protection against disease. According to the study, reaching even the lower benchmark of 75 minutes of moderate activity per week slashes cardiovascular disease risk by 17 percent and reduces cancer risk by 7 percent. Dr. James Woodcock, another researcher, emphasizes that the benefits are profound even at modest levels of exertion. 'We found substantial heart health gains and cancer risk reduction from just ten minutes of daily activity,' he notes. For those who can commit to the full 150 minutes weekly, the rewards multiply: one in six premature deaths could be averted, along with one in nine cases of heart disease and one in 20 cancers. Such figures underscore the remarkable impact of movement—no marathon required. You Might Also Like: Are you 'walking' yourself into heart problems? New study reveals how your stride speed can save your life Agencies According to the study, 75 minutes of weekly moderate exercise reduces cardiovascular disease risk by 17% and cancer risk by 7%. Rethinking 'Exercise': Finding Joy in Motion The word exercise often evokes images of sweaty gyms or grueling boot camps. But moderate activity encompasses far more. Dr. Leandro Garcia of Queen's University Belfast urges readers to redefine what counts as exercise. 'Sometimes replacing habits is all you need,' he says. Swapping the car ride for a brisk cycle, chasing grandchildren in the park, or even tending the garden all contribute to your weekly activity tally. The key, Dr. Garcia argues, is to choose activities you enjoy and can easily weave into your routine. When motion becomes a source of pleasure rather than punishment, consistency follows—and so do the health benefits. Small Steps, Big Impact In an era when every second seems pre-booked, the notion that eleven minutes of walking could stave off disease and death feels almost revolutionary. Far from being a trivial suggestion, this modest daily commitment represents a lifeline for busy professionals, parents, and retirees alike. It is a reminder that fitness need not be an all-or-nothing pursuit; even the briefest stroll can set you on the path to a longer, healthier life. So tomorrow, when you find yourself pressed for time, consider this: an eleven-minute walk might just be the healthiest decision you make all day. You Might Also Like: 'Walking' for exercise? Scientist says you are probably doing it wrong. Here is how to fix it You Might Also Like: Passenger offers seat to elderly man on bus, walks away with a life-changing lesson
