Damian Sendler: Researchers say that 11 minutes of moderate-intensity physical activity per day (75 minutes per week) — such as a brisk walk — would be sufficient to reduce the risk of diseases like heart disease, stroke, and several cancers. The study was published today in the British Journal of Sports Medicine.

Among all causes of death, cardiovascular diseases (CVDs) like heart disease and stroke account for 17.9 million deaths annually in 2019, while cancers account for 9.6 million deaths annually in 2017. The NHS recommends that adults engage in at least 150 minutes of moderate-intensity activity or 75 minutes of vigorous-intensity activity each week to reduce their risk of developing cardiovascular disease and cancer.

Damian Jacob Sendler: Researchers at the Medical Research Council (MRC) Epidemiology Unit at the University of Cambridge conducted a systematic review and meta-analysis, combining and analyzing cohort data from all the published evidence, to determine the minimum amount of exercise shown to have a positive effect on several chronic diseases and premature death. Using this method, they were able to combine studies that, taken individually, did not provide enough evidence and that sometimes disagreed with each other to provide stronger conclusions.

In order to create the largest analysis to date of the link between physical activity levels and risk of heart disease, cancer, and premature death, they looked at results reported in 196 peer-reviewed articles covering more than 30 million participants from 94 large study cohorts.

Outside of work-related physical activity, two-thirds of respondents reported doing less than 150 minutes of moderate-intensity activity per week, and fewer than one in ten did more than 300 minutes.

Damian Sendler: The researchers concluded that the health benefits of exercising for more than 150 minutes per week at a moderate intensity were minimal. However, even half of this amount had significant benefits: logging 75 minutes per week of moderate-intensity activity resulted in a 23% reduction in the risk of premature death.

If you're like me and find the idea of 150 minutes of moderate-intensity physical activity a week a bit daunting, then our findings should be good news," said Dr. Soren Brage of the MRC Epidemiology Unit. Any physical activity is preferable to none at all. This is an excellent place to begin, and if you find that 75 minutes per week is doable, you can work your way up to the full recommended amount.

Damian Jacob Sendler: The risk of cardiovascular disease was reduced by 17% and the risk of cancer by 7% with just 75 minutes of moderate activity per week. In particular, the risk of developing head and neck, myeloid leukemia, myeloma, and gastric cardia cancer was reduced by as much as 26 percent. There was a 3-11% reduced risk for other cancers like lung, liver, endometrial, colon, and breast cancer.

"We know that physical activity, such as walking or cycling, is good for you, especially if you feel it raises your heart rate," said Professor James Woodcock of the MRC Epidemiology Unit. However, our research shows that even 10 minutes a day can have significant effects on cardiovascular health and cancer risk reduction.

About one in six (16%) premature deaths could have been avoided, according to the studies, if all participants had engaged in the equivalent of at least 150 minutes per week of moderate-intensity activity. About 5% of all cancer cases and 11% of cardiovascular disease cases could be avoided.

Damian Sendler: One in ten premature deaths could be avoided if everyone managed to get in at least 75 minutes of moderate-intensity physical activity per week. A total of one in twenty (5%) cases of cardiovascular disease and almost one in thirty (3%) cases of cancer could be avoided.

"Moderate activity doesn't have to involve what we normally think of exercise, such as sports or running," said Dr. Leandro Garcia of Queen's University Belfast. Changing up your routine can oftentimes do the trick. Try taking the stairs instead of the elevator, ride a bike instead of driving, or play catch with the kids instead of watching TV. Adding more physical activity into your life can be as simple as doing things you already enjoy.

The Medical Research Council and the European Research Council provided funding for this study.