A study led by researchers at the University of Cambridge say that one in ten early deaths could be prevented if everyone managed at least half the recommended level of physical activity.
The study, published in the British Journal of Sports Medicine, the researchers say that 11 minutes a day (75 minutes a week) of moderate-intensity physical activity, like a brisk walk, would be sufficient enough to lower the risk of diseases such as stroke, heart disease and a number of cancers.
Cardiovascular diseases, such as heart disease and stroke, are the leading cause of death globally, responsible for 17.9 million deaths per year in 2019. Physical activity, particularly when it is moderate-intensity, is know to reduce the risk of cardiovascular disease and cancer, and the NHS recommends that adults do at least 150 minutes of moderate-intensity activity or 75 minutes of vigorous intensity a week.
To explore the amount of physical activity necessary to have a beneficial impact on several chronic diseases and premature death, researchers carried out a systematic review and meta-analysis, pooling and analysing cohort data from all of the published evidence.
This approach allowed them to bring together studies that on their own did not provide sufficient evidence and sometimes disagreed with each other to provide more robust conclusions.
In total, they examined the results reported in 196 peer-reviewed articles, covering more than 30 million participants from 94 large study cohorts, to produce the largest analysis to date of the association between physical activity levels and risk of heart disease, cancer and early death.
They found that, outside of work-related physical activity, two out of three people reported activity levels below 150 minutes per week of moderate-intensity activity and fewer than one in ten managed more than 300 minutes per week.
They discovered that beyond the 150 minutes per week of moderate intensity activity, the additional benefits in terms of reduced risk of disease or early death were marginal. However, even had this amount came with significant benefits: accumulating 75 minutes per week of moderate-intensity activity brought with it a 23 per cent lower risk of early death.
Dr Soren Rage from the Medical Research Council (MRC) Epidemiology Unit at the University of Cambridge, says: “If you are someone who finds the idea of 150 minutes of moderate-intensity physical activity a week a bit daunting, then our findings should be good news. Doing some physical activity is better than doing none. This is also a good starting position – if you find that 75 minutes a week is manageable, then you could try stepping it up gradually to the full recommended amount.”
75 minutes per week of moderate activity was also enough to reduce the risk of developing cardiovascular disease by 17 per cent and cancer by 7 per cent.
Professor James Woodcock, also from the MRC Epidemiology Unit, says: “We know that physical activity, such as walking or cycling, is good for you, especially if you feel it raises your heart rate. 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 researchers calculated that if everyone in the studies had done the equivalent of at least 150 minutes per week of of moderate-intensity activity, around one in six (16 per cent) early deaths would be prevented. One in nine (11 per cent) cases of cardiovascular disease and one in 20 (5 per cent) cases of cancer would be prevented.
However, even if everyone managed at least 75 minutes per week of moderate-intensity physical activity, an estimated one in ten (10 per cent) early deaths would be prevented. One in twenty (5 per cent) cases of cardiovascular disease and close to one in thirty (3 per cent) cases of cancer would be prevented.
Dr Leandro Garcia, from Queen’s University Belfast, says: “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. 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.”
But, what counts as moderate-intensity physical activity?
Moderate-intensity physical activity raises your heart rate and makes you breathe faster, but you would still be able to speak during the activity. Examples include:
- Brisk walking
- Dancing
- Riding a bike
- Playing tennis
- Hiking
