Health Benefits to Exercising 11 Minutes a Day May Reduce Risk of Early Death, Study Finds

New research suggests that the health benefits to exercising 11 Minutes a Day could help prevent premature death.

A recent study published in the British Journal of Sports Medicine on February 28th found that only 11 minutes of physical activity per day can significantly increase the benefits to exercising and reduce the risk of dying from chronic illnesses such as cancer and heart disease.

The study, which is the largest of its kind to date, analyzed data from over 30 million participants in 196 published articles. The researchers, led by scientists from the University of Cambridge, discovered that exercising for 75 minutes per week was associated with a 23% reduction in the risk of early death. Although the recommended amount of weekly exercise is typically 150 minutes, the study found that even half that amount could reduce the risk of one in ten premature deaths.

New Research Suggests That There Are Numerous Benefits to Exercising

The study's results support the growing evidence that even when done in short bouts, there are many positive health benefits to exercising. Previous studies have also shown that small amounts of physical activity can be advantageous.

Dr. Soren Brage, the senior author of the study and a physical activity epidemiology investigator at the University of Cambridge, suggests that these findings could be an excellent starting point for individuals who lead a sedentary lifestyle.

Brage, who believes that "doing some physical activity is better than doing none," advises that those who find it difficult to complete the recommended 150 minutes of moderate-intensity physical activity per week can start with 75 minutes per week and gradually increase it.

The researcher also noted in a press release that the findings could encourage more people to participate in moderate-intensity activities by emphasizing that activities such as walking can also count as exercise.

Why is Exercise Important?

There are countless reasons why exercise is important for our bodies, both physically and mentally. Here are just a few:

Reduces the Risk of Chronic Diseases: Benefits to exercising have been shown to reduce the risk of chronic diseases such as heart disease, diabetes, and certain types of cancer.
Improves Cardiovascular Health: Benefits to exercising by strengthening the heart and improving circulation, which can reduce the risk of heart disease and stroke.
Helps Control Weight: Physical activity burns calories, which can help maintain a healthy weight and reduce the risk of obesity.
Improves Mental Health: Exercise releases endorphins, which can boost mood and reduce symptoms of anxiety and depression.

Exercise releases endorphins, which can boost mood (Photo by Andrea Piacquadio/pexels)

Why is Physical Activity Important?

Physical activities that are considered to be of moderate intensity involve raising your heart rate and breathing, but they should still be light enough to allow you to hold a conversation. Examples of such activities include brisk walking, hiking, or dancing.

According to Dr. Leandro Garcia, Queen's University Belfast Professor of Public Health and co-author of the study, moderate activity doesn't necessarily involve traditional exercise, such as sports or running, and that replacing certain habits can be all that's necessary to become more active. Garcia suggests doing activities that are enjoyable and easy to incorporate into your weekly routine to increase physical activity levels.

A short walk or bike ride contribute a lot to our well being (Photo by Andrea Piacquadio/pexels)

Exercise and physical activity are essential for our health and well-being, and even a small amount can make a big difference. Whether it's a short walk, bike ride, dancing, or playing with your kids, finding ways to incorporate physical activity into your daily routine can help you live a longer, healthier life.

Edited by Susrita Das