According to researchers, 1 in 10 premature deaths are preventable if everyone participated in at least half the recommended physical activity level.1✅ JOURNAL REFERENCE DOI: 10.1136/bjsports-2022-105669
Study results indicate that 11 daily minutes or 75 minutes of physical activity of moderate intensity each week like a brisk walk could be enough to reduce the risk of diseases which include a variety of cancers, stroke, and heart disease.
Cardiovascular diseases like stroke and heart disease are the main cause of death worldwide, to blame for 17.9 million deaths in 2019, with cancers to blame for 9.6 million deaths in 2017. Moderate-intensity physical activity has been proven to lower the risk of cancer cardiovascular and disease, and it’s recommended that individuals perform a minimum of 150 minutes of moderate-intensity activity each week or 75 minutes of vigorous-intensity activity.
To take a look at how much physical activity is required to have a beneficial impact on premature death and various chronic diseases, a meta-analysis and systematic review of all of the published research was carried out. This approach made it possible to gather studies that on their own didn’t provide adequate evidence to provide stronger conclusions.
Results reported in 196 peer-reviewed studies in total were looked at, covering over 30 million individuals from 94 large study groups, to produce an analysis of the relationship between levels of physical activity and risk of cancer, heart disease and premature death.
It was observed that, apart from physical activity related to work, 2 out of 3 individuals reported levels of moderate-intensity activity less than 150 minutes each week, and less than 1 in 10 participated in more than 300 minutes of moderate-intensity activity each week.
It was generally found that the additional benefits with regard to reduced risk of premature death or disease were marginal from more than 150 minutes of moderate-intensity activity each week. But even half of this amount was significantly beneficial: accumulating 75 minutes of moderate-intensity activity each week produced a 23% reduced risk of premature death.
75 minutes of moderate activity each week was also sufficient to lower the risk of cancer by 7% and cardiovascular disease by 17%. The risk reduction was greater for certain cancers such as gastric cardia, myeloma, myeloid leukemia, and head and neck cancers which were between a 14 to 26% reduced risk. A 3 to 11% reduced risk was seen for other cancers, which included breast, colon, endometrial, liver, and lung cancer.
It was determined that about 1 in 6 premature deaths could have been prevented if every individual in the studies had participated in the equivalent of a minimum of 150 minutes of moderate-intensity activity each week. 1 in 9 cardiovascular disease cases and 1 in 20 cancer cases could have been prevented.
Even if every individual participated in a minimum of 75 minutes of moderate-intensity physical activity each week, about 1 in 10 premature deaths could be prevented. 1 in 20 cardiovascular disease cases and almost 1 in 30 cancer cases could be prevented.
Moderate activity doesn’t have to be what we typically think of as exercise, like running or sports. Often, changing some habits is all that’s required. For example, walking or cycling to work or study place rather than making use of a car, or taking part in active play with the kids or grandkids. Performing enjoyable activities that are easily included in a weekly routine is a great way to be more active.
Physical activity of moderate intensity elevates the heart rate and quickens the breath, but still capable of speaking throughout the activity.
Examples of moderate-intensity physical activity include:
- Hiking
- Playing tennis
- Bike riding
- Brisk walking
- Dancing
