Some research suggests that a brisk 11-minute walk can help lower disease risk.

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ST. JAMES, Staten Island, New York — New research shows that health risks like heart disease.


stroke, and cancer can be reduced by engaging in moderate to intense physical activity, which is roughly the same as taking a quick walk.

Around 18 million people will lose their lives in 2019 due to cardiovascular disease. As a result, it is the leading killer worldwide. Around 10 million people were killed by cancer in 2020, according to estimates.

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This week's issue of the British Journal of Sports Medicine featured a study whose findings were based on an analysis of 196 studies that had been reviewed by specialists in the field and that combined to include data from 30 million individuals. 75 minutes of moderate to vigorous exercise per week was found to reduce mortality risk by 23%.

"Moderate activity doesn't need to involve what we generally think of exercise, such as sports or running," Dr. Leandro Garcia from the Centre for Public Health at Queen's University Belfast stated in a release. According to the author, "moderate activity" need not take the form of traditional physical labor. Sometimes, all that's needed is to make some minor adjustments to routines.

Adults in the United Kingdom should get at least 150 minutes of moderate to vigorous activity each week, or 75 minutes of strenuous activity per week, according to guidelines put forth by the National Health Service.

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Those who achieved the recommended 150 minutes of moderate to strenuous activity each week had a 31% lower risk of death from any cause and a 29% lower risk of death from cancer. These results stood in stark contrast to those obtained from the study's inactive subjects.

Although moderate to severe exercise has many health benefits, even light exercise has positive effects.

It was shown that a 17% reduction in cardiovascular disease risk and a 7% reduction in cancer risk were associated with such levels of exercise. The scientists claimed to have noticed a marked decline in the incidence of diseases like leukemia as a result of their efforts.

One of the best methods to enhance one's level of physical activity is to engage in activities that one enjoys and that can be easily included into one's weekly routine, says Garcia.

This study found that if all individuals in the study exercised for at least 150 minutes each week, it would avoid roughly one in six premature deaths, one in nine cases of cardiovascular disease, and one in 20 cases of cancer.

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"Our findings should be excellent news for you if you find the thought of 150 minutes of moderate-intensity physical activity a week a bit frightening," said Dr. Soren Brage of the University of Cambridge. Everyone hoping to better their health and well-being will find our findings encouraging.

Brage continued by saying that undertaking some form of physical activity is better than doing none. The author argues that starting with 75 minutes per week is an excellent place to begin, and that those who find that amount to be feasible can work their way up to the full suggested amount. Similarly, "this is a good place to begin."

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