11-Minute Solution PREVENTS 1 in 10 Early Deaths

You already know that exercise reduces your risk of cardiovascular disease and early death.

According to the current guidelines, you’ll need 150 minutes of moderate-intensity exercise per week to get those benefits.

That breaks down to 21.4 minutes of daily exercise.

I don’t know many people who get that much exercise every day.

But the question is… do you need to?

You’ll really like this answer…

No, you don’t!

Researchers pooled data from 196 peer-reviewed studies that included more than 30 million people. It was the LARGEST analysis ever to examine the connection between physical activity levels and the risk of heart disease, cancer, and early death.

Here’s what was clear:

First, more exercise is not necessarily better.

They found that getting MORE than 150 minutes per week provided few EXTRA benefits.

Second, less still delivered impressive benefits.

Even people who got HALF the recommended exercise, at about 11 minutes per day—or 75 minutes per week—still had a 23 percent lower risk of early death.

In other words, something is a WHOLE LOT better than nothing.

If 150 minutes per week sounds overwhelming, start with just HALF. And you’ll still experience significant life-extending benefits.

Exercising for 11 minutes daily led to a 17 percent reduced risk of heart disease and a seven percent reduced risk of cancer.

The risk reduction was even MORE significant when they looked at individual cancers.

In more practical numbers, getting just 11 minutes of exercise per day prevented 1 in 10 early deaths, 1 in 20 cases of cardiovascular disease, and 1 in 30 cases of cancer.

It’s easier to get moderate physical activity than you might think.

This level of intensity can include taking a brisk walk, going for a hike, dancing, or playing pickleball.

Make your starting point 11 minutes of exercise daily, and then see where you can go from there.

P.S. A new study revealed a simple, five-minute exercise that can lower your blood pressure — and ultimately reduce your heart attack risk. CLICK HERE for the details.

SOURCE:

“Non-occupational physical activity and risk of cardiovascular disease, cancer and mortality outcomes: a dose–response meta-analysis of large prospective studies,” British Journal of Sports Medicine Published Online First: 28 February 2023. doi: 10.1136/bjsports-2022-105669