Introduction to Exercise and Health
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 – stock.adobe.com
The Study Findings
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.
Benefits of Daily Exercise
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.
Expert Insights
“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 – stock.adobe.com
Additional Benefits of Moderate Exercise
“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.
Importance of Incorporating Exercise into Daily Life
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.”
Conclusion
In conclusion, incorporating moderate-intensity physical exercise into your daily routine can have significant health benefits, including reducing the risk of heart disease, cancer, and early death. With just 11 minutes of walking per day, you can stroll your way into longevity. Remember, every bit counts, and making small changes to your daily habits can have a substantial impact on your overall health and wellbeing.
FAQs
- Q: How much exercise do I need to do to reap health benefits?
A: Just 75 minutes of moderate-intensity physical exercise per week can significantly reduce your risk of several diseases. - Q: What are some examples of moderate-intensity physical activity?
A: Examples include gardening, ballroom dancing, yoga, mowing the lawn, water aerobics, and taking a brisk walk. - Q: Can I still benefit from exercise if I only have a few minutes a day?
A: Yes, even 10-11 minutes of moderate exercise per day can have substantial benefits to heart health and reducing your risk of cancer. - Q: Do I need to go to the gym to exercise?
A: No, moderate activity doesn’t have to involve traditional exercise; replacing some habits, like walking or cycling to work, can be an excellent way to become more active.
