Scientists reveal:11 minutes workouts reduce risk of stroke, cancer, and heart disease !

Studies have shown that in terms of lowering your chance of an early death, even a little daily activity is better than none at all.

Research suggests that only 11 minutes of daily walking could reduce the risk of stroke, cancer, and heart disease and the chance of early mortality.
Based on a 2023 Cambridge University study reported in the British Journal of Sports Medicine, half of the NHS weekly recommendations for minimum amounts of activity could help to prevent up to one in ten early deaths.
Although current recommendations call for 150 minutes of moderate or 75 minutes of intense physical activity every week, evidence shows that even short daily walks are better than a sedentary lifestyle.

Commenting on the study, Dr Soren Brage of the MRC Epidemiology Unit said: “Our results should be excellent news if you find the idea of 150 minutes of moderate-intensity physical activity a week a bit frightening. Physical activity is better than none at all.

 

“This is also a good starting point if you find that 75 minutes a week is manageable, then you could try stepping it up gradually to the full recommended amount,” he also said.
The research also lists what qualifies as moderate-intensity exercises—those marked by higher heart rates and faster breathing yet still preserving the ability to have a conversation.

Through a comprehensive study of published data, researchers from the Medical Research Council (MRC) Epidemiology Unit at the University of Cambridge have determined the favorable impact of physical activity on numerous chronic diseases.
The authors discovered that, excluding work-related physical activity, two-thirds of participants reported activity levels below 150 minutes per week of moderate-intensity activity, and less than one in ten managed more than 300 minutes.

Those who conducted over 150 minutes of weekly moderate exercise had only small benefits in terms of reduced risk of disease or early death, while even half this amount resulted in considerable improvements.
Doing 75 minutes per week of moderate-intensity activity related to a 23 percent lower risk of premature mortality. The same quantity also lowered the risk of developing cardiovascular disease by 17 percent and cancer by seven percent.

The researchers projected that if everyone in the studies had done at least 150 minutes per week of moderate exercise, roughly one in six – 16 percent of early deaths would be averted. One in nine – 11 per cent – cases of cardiovascular disease and one in 20 – five percent of cancer cases would be averted.
However, if everyone attained a minimum of 75 minutes of moderate physical exercise, roughly one in ten early deaths may be prevented. This level of activity would also avert roughly one in twenty occurrences of cardiovascular disease and nearly one in thirty cases of cancer.

These findings are based on an analysis of 196 peer-reviewed studies, encompassing approximately 30 million individuals from 94 large study cohorts. This thorough study provides the greatest assessment to date of the association between physical activity levels and the risk of heart disease, cancer, and premature mortality.
If you’re new to regular exercise, the good news is that incorporating physical movement into your daily routine can be uncomplicated.

 

Dr Leandro Garcia from Queen’s University Belfast noted: “Moderate activity doesn’t have to involve what we generally think of exercise, such as sports or jogging. Sometimes, replacing some habits is all that is needed. “For example, try to walk or cycle to your work or study location instead of driving a car, or engage in active play with your kids or great kids. Doing activities that you enjoy and that are easy to add in your weekly routine is a fantastic strategy to become more active.”

FAQs about 11-Minute Workouts and Health Benefits to reduce the risk of stroke, cancer, and heart disease :

Q: Is 11 minutes of exercise really enough to improve health?

A: Yes, research suggests that even short bursts of physical activity can have significant health benefits. While 150 minutes per week is the recommended amount, 11 minutes of moderate-intensity exercise daily can reduce the risk of early death, heart disease, stroke, and cancer.

Q: What kind of exercise is considered moderate-intensity?

A: Moderate-intensity exercise is activity that increases your heart rate and breathing but still allows you to carry on a conversation. Examples include brisk walking, cycling, swimming, and dancing.  

Q: How can I incorporate 11 minutes of exercise into my daily routine?

A: There are many ways to fit 11 minutes of exercise into your day: * Take a brisk walk during your lunch break * Do a quick workout video at home * Cycle to work or the grocery store * Take the stairs instead of the elevator * Engage in active play with your children or pets

Q: Is it okay to break up my 11 minutes of exercise into smaller chunks?

A: Yes, you can break up your 11 minutes of exercise into smaller chunks throughout the day. For example, you could do three 4-minute workouts.

Q: Can people of all ages and fitness levels benefit from 11-minute workouts?

A: Yes, people of all ages and fitness levels can benefit from 11-minute workouts. It’s important to consult with your doctor before starting any new exercise program, especially if you have any health conditions.  

Q: What if I’m not able to do 11 minutes of exercise every day?

A: Even a few minutes of exercise per day is better than none. Try to aim for at least 150 minutes of moderate-intensity exercise per week, but don’t get discouraged if you can’t reach that goal right away.

Q: Can I combine 11-minute workouts with other healthy habits to improve my overall health?

A: Absolutely! Combining 11-minute workouts with a healthy diet, adequate sleep, and stress management techniques can further enhance your overall health and well-being.