According to a study that was just published in the British Journal of Sports Medicine, just 11 minutes of moderate-intensity exercise per day (or 75 minutes per week) is enough to reduce your risk of developing conditions including heart disease, stroke, and several types of cancer.

The researchers conducted the broadest analysis to date of the relationship between physical activity levels and risk of heart disease, cancer, and early mortality by reviewing 196 peer-reviewed studies that included more than 30 million individuals from 94 major study cohorts.

They discovered that benefits in terms of lowered risk of disease or early death increased marginally above 150 minutes per week, but that benefits even at half this amount were significant, such as a 23% lower risk of early death.

The findings indicated that 75 minutes per week of moderate activity was sufficient to lower the chance of acquiring cancer by 7% and cardiovascular disease by 17%. The risk decrease was higher for some specific cancers; it was between 14 and 26% lower for head and neck, myeloid leukemia, myeloma, and gastric cardia cancers. A 3–11% decreased risk was seen for other malignancies like lung, liver, endometrial, colon, and breast cancer.

Researchers further said that one in ten (10%) early deaths could be avoided, even if everyone performed at least 75 minutes per week of moderate-intensity physical activity. Cardiovascular disease would be prevented in one in twenty (5%) occurrences, and cancer would be prevented in almost one in thirty (3%) cases.

Source: https://www.sciencedaily.com/releases/2023/02/230228205249.htm