Researchers found that even a straightforward gesture of walking for just 11 minutes per day could already lower the probabilities of dying early. 

In a recent study published within the British Journal of Sports Medicine, a research team sought to find out the dose-response associations between non-occupational physical activity and a number of other chronic disease and mortality outcomes in the final adult population. 

For the all-cause mortality, the conditions considered for the study included heart problems, coronary heart disease, stroke, heart failure, total cancer and site-specific cancers. 

The team reviewed 196 articles, including 94 cohorts with greater than 30 million participants. The studies also followed participants for a mean of 10 years to watch their exercise habits and disease and mortality rates. These make it the biggest review of its kind, in accordance with Live Science. 

The researchers found that spending at the very least 11 minutes per day on physical activity, or 75 minutes per week, could already lower the danger of heart problems by 17%. The identical amount was linked to a 7% dip in cancer risk.

“Inverse non-linear dose-response associations suggest substantial protection against a variety of chronic disease outcomes from small increases in non-occupational physical activity in inactive adults,” the team wrote. 

They identified that 11 minutes of moderate physical activity, similar to brisk walking, could lower the danger of early death by 23%. So if everyone were to do that day by day, 1 in 10 premature deaths may very well be prevented. 

“Should you are someone who finds the concept of 150 minutes of moderate-intensity physical activity every week a bit daunting, then our findings needs to be excellent news,” Dr. Søren Brage, of Cambridge’s Medical Research Council epidemiology unit, said, as quoted by The Guardian. 

“Doing a little physical activity is healthier than doing none. This can be starting position – if you happen to find that 75 minutes every week is manageable, then you would try stepping it up regularly to the complete really useful amount.”

Moderate physical activity is defined as activity that raises the guts rate and makes respiratory faster. It doesn’t must involve sports or running, which makes it hard for people to catch their breaths. 

“For instance, attempt to walk or cycle to your work or study place as a substitute of using a automobile, or engage in energetic play along with your kids or grandkids. Doing activities that you simply enjoy and which can be easy to incorporate in your weekly routine is a superb strategy to turn into more energetic,” Dr. Leandro Garcia, of Queen’s University Belfast, explained, per The Guardian.