Science & Technology, UK (Commonwealth Union) – Brisk walking is a moderate-intensity aerobic exercise that involves walking at a fast pace. It has long been known as excellent form of exercise that offers numerous health benefits. The benefits include improvements in Cardiovascular health, Weight management, Mental health and Improved balance and coordination among others.
A new study conducted by the University of Cambridge has found that 1 in 10 early deaths may be avoided if everyone could carry out at least half the recommended level of physical activity.
The findings appeared this month in the British Journal of Sports Medicine, where the researchers state that having 11 minutes each day of moderate-intensity physical activity, like a brisk walk – is enough to reduce the risk of conditions like heart disease, stroke and many cancers.
The researchers highlighted that cardiovascular diseases are the primary cause of death across the world, the cause of 17.9 million deaths per year in 2019, while cancers were the cause of 9.6 million deaths in 2017. Physical activity that is generally moderate-intensity, is known to lower the risk of cardiovascular disease and cancer, and according NHS (National Health Service) recommendations adults should carry out least 150 minutes of moderate-intensity activity or 75 minutes of vigorous-intensity activity per week.
Looking into the the amount of physical activity required to have an advantageous impact on several chronic diseases and premature death, the scientists from the Medical Research Council (MRC) Epidemiology Unit at the University of Cambridge performed a systematic review and meta-analysis, pooling and analyzing cohort data from previously published evidence. This approach permitted them to build up studies that on their own did not offer enough evidence and at certain contradicted each other giving more robust conclusions.
The researchers looked into the findings of a total of 196 peer-reviewed articles, covering in excess of 30 million participants from 94 large study cohorts, forming the widest analysis to date on the links between physical activity levels as well as risk of heart disease, cancer, and early death.
The researchers discovered that, outside of work-related physical activity, 2 out of 3 persons reported activity levels less than 150 min per week of moderate-intensity activity and less than 1 in 10 managed over 300 min per week.
The researchers discovered that beyond 150 min per week of moderate-intensity activity, the extra advantages in terms of lower risk of disease or early death were minute. However even half this amount had vital advantages, where the accumulation of 75 min per week of moderate-intensity activity came with it a 23 percent less risk of early death.
Dr Soren Brage of the MRC Epidemiology Unit 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 sufficient to lower the risk of producing cardiovascular disease by 17 percent and cancer by 7 percent. Certain specific cancers, the lowering of risk was higher in head and neck, myeloid leukaemia, myeloma, and gastric cardia cancers which were between 14-26 percent lesser risk. For other cancers, like lung, liver, endometrial, colon, and breast cancer, a 3-11 percent lower risk was noted.
“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,” explained Professor James Woodcock of the MRC Epidemiology Unit.
