A study by the University of Cambridge (UK) has shown that 10% of premature deaths can be prevented if your amount of activity is half the recommended level of physical activity. The study was published in the Journal of Medicine The Sports UK.
Accordingly, researchers at Cambridge University say 11 minutes per day (75 minutes per week) of moderate-intensity physical activity – such as walking brisk walking – will be enough to reduce the risk of diseases such as heart disease stroke and some cancers.
Cardiovascular diseases such as heart disease and stroke are the leading cause of death in the world. globally causes 17 9 million deaths each year while the disease cancer is the cause of more than 9 6 million deaths.
Activity Physical activity, especially at moderate intensity, helps reduce the risk of cardiovascular disease and cancer. Specifically, adults should do at least 150 minutes of moderate-intensity activity or 75 minutes of vigorous-intensity activity each week.
Researchers from the Council’s Epidemiology Unit Medical Research (MRC) at the University of Cambridge conducted a systematic review and meta-analysis of data from all published evidence. Aim to explore the amount of physical activity needed to have a beneficial impact on certain chronic diseases and premature death
Researchers reviewed results reported in 196 The peer-reviewed paper included more than 30 million participants from 94 major research groups to produce the largest analysis to date of the association between physical activity levels and the risk of heart disease, cancer, and death. early.
They found that beyond 150 minutes per week of moderate-intensity activity, the additional benefits in terms of reducing the risk of disease or premature death were not significant. However, even half of this number brings significant benefits.
Specifically, the risk of premature death with 75 minutes per week of moderate-intensity activity is 23%.
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Dr Soren Brage MRC Epidemiology Unit said: “If you are someone who finds the idea of 150 minutes of moderate-intensity physical activity a week a bit daunting then our findings are Good news. Doing some physical activity is better than doing nothing.
This is also a good start if you find that 75 minutes per week is within your reach. You can try gradually increasing it up to the maximum recommended level.
75 minutes a week of moderate activity is enough to reduce the risk of developing cardiovascular disease by 17% and cancer by 7%. For some specific cancer the risk is reduced more.
For example, with head and neck cancer, myeloid leukemia, myeloma, and stomach cancer, the risk is 14-26% lower. For other cancers such as lung cancer liver endometrium colon and breast cancer the risk is 3-11% lower.
Professor James Woodcock from the MRC Epidemiology Unit said know: “We know that physical activity such as walking or cycling is good for you especially if you feel it increases your heart rate. We also found there are significant benefits for cardiovascular health and reduce your risk of cancer even if you can only spend 10 minutes a day.”
The researchers calculated that if everyone in the study did at least 150 minutes of moderate-intensity activity per week, about 16% of premature deaths would be prevented. prevent. 11% of cardiovascular disease and 5% of cancer would be prevented.
But even if people spent at least 75 minutes a week doing moderate-intensity physical activity, If so, about 10% of premature deaths would be prevented. 5% of cardiovascular disease and 3% of cancer would be prevented.
Dr Leandro Garcia from Queen’s University Belfast said moderate-intensity physical activity is not necessary must be related to what we usually think of as exercise such as working out or jogging. Sometimes changing a few habits is all that is needed.
“For example, try walking or cycling to work or school instead of taking the car, or participating in active play activities with your children or grandchildren. Do these Activities that you enjoy and that are easy to incorporate into your weekly routine are a great way to become more active,” says Dr. Leandro.
What is considered moderate-intensity physical activity?
Moderate-intensity physical activity increases your heart rate and makes you Breathe faster but you can still speak during activity. Examples include:
– Walking briskly.
– Dancing.
– Riding a bicycle.
– Play tennis.
– Go hiking.
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