Do you believe there is no purpose in exercising anything if you can’t fit your complete workout into a hectic day? You should reconsider your position. A big new study has discovered that just 10 minutes of moderate-to-vigorous intensity aerobic activity each day could reduce your risk of cancer, cardiovascular disease, or early mortality.
Walking, dancing, running, jogging, cycling, and swimming are all examples of aerobic exercises. The intensity level of an exercise can be determined by your heart rate and how hard you’re breathing as you move. In general, being able to talk but not sing during an activity indicates that it is of moderate intensity. The inability to hold a conversation characterizes vigorous intensity.
Previous research has linked higher levels of physical activity to decreased incidence of premature death and chronic disease. However, it has been more challenging to determine how the amount of activity someone does affects their risk levels for these outcomes.
To investigate this influence, scientists from the University of Cambridge in the United Kingdom examined data from 196 studies, totaling more than 30 million adult participants who were tracked for an average of 10 years. The findings of this recent study were published in the British Journal of Sports Medicine on Tuesday.
The study focused primarily on participants who had completed the suggested minimum of 150 minutes of activity per week, or 22 minutes each day.
Adults who engaged in 150 minutes of moderate-to-vigorous aerobic physical exercise per week had a 31% lower risk of dying from any cause, a 29% lower risk of dying from cardiovascular disease, and a 15% lower risk of dying from cancer when compared to sedentary participants.
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The same quantity of exercise was connected to a 27% lower risk of cardiovascular disease and a 12% lower risk of cancer.
“This is a compelling systematic review of existing research,” said CNN Medical Analyst Dr. Leana Wen, an emergency physician and George Washington University public health professor who was not involved in the study.
“We already knew that increased physical activity was associated with a lower risk of cardiovascular disease, cancer, and premature death.” This study validates it, and it goes on to say that even less than the recommended 150 minutes of exercise each week can assist.”
Even persons who just got half the minimum quantity of physical activity benefited. A weekly average of 75 minutes of moderate-intensity activity — about 11 minutes each day — was associated with a 23% decreased risk of premature mortality. Getting 75 minutes of exercise per week also reduced the risk of having cardiovascular disease by 17% and cancer by 7%.
Any further benefits beyond 150 minutes per week were minor.
“If the idea of 150 minutes of moderate-intensity physical activity per week sounds a little daunting to you, then our findings should be good news,” said study author Dr. Soren Brage, group leader of the Physical Activity Epidemiology group in the Medical Research Council Epidemiology Unit at the University of Cambridge, in a news release. “This is also a good starting point — if you find that 75 minutes per week is manageable, you could try gradually increasing to the full recommended amount.”
The findings of the authors support the World Health Organization’s position that doing some physical activity is preferable to doing nothing, even if you don’t obtain the recommended quantities of exercise.
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“One in every ten premature deaths could have been avoided if everyone achieved even half the recommended level of physical activity,” the study’s authors concluded. Furthermore, “10.9% and 5.2% of all incident cases of CVD (cardiovascular disease) and cancer, respectively, would have been avoided.”
Important: If you feel pain while exercising, stop right away. Before beginning any new workout program, consult with your doctor.
Every day, a little workout
The authors did not include information on the precise types of physical exercise that the individuals engaged in. However, some scientists believe that physical activity can minimize the risk of chronic diseases and premature death.
“There are many potential mechanisms,” said Haruki Momma, an associate professor of medicine and science in sports and exercise at Tohoku University in Japan. Momma was not involved in the study.
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According to Eleanor Watts, a postdoctoral fellow in the National Cancer Institute’s division of cancer epidemiology and genetics, benefits could include improved immune function, lung and heart health, inflammation levels, hypertension, cholesterol, and body fat percentage. Watts was not involved in the study.
“This translates into a lower risk of chronic disease,” said Peter Katzmarzyk, associate executive director for population and public health sciences at Pennington Biomedical Research Center in Baton Rouge, Louisiana. Katzmarzyk was not involved in the study.
The fact that individuals who only did half the minimum suggested amount of exercise still benefited does not imply that people should not strive for more exercise, but rather that “perfect should not be the enemy of the good,” according to Wen. “Something is better than nothing.”
Find things that you enjoy to get up to 150 minutes of physical exercise every week, according to Wen. “You are far more likely to do something you enjoy than something you have to force yourself to do.”
You can also go outside the box when it comes to how you fit in your workout.
“Moderate activity does not have to involve what we normally think of as exercise, such as sports or running,” said study coauthor Leandro Garcia, a lecturer in Queen’s University Belfast’s department of medicine, dentistry, and biomedical sciences, in a news release.
“Sometimes, simply changing some habits is all that is required. “For example, instead of driving to work or school, consider walking or cycling there, or engage in active play with your children or grandchildren. Doing activities that you enjoy and that are simple to incorporate into your weekly routine is a great approach to get more active.”
Source: edition.cnn.com
