Just 11 Minutes of Exercise Per Day Could Lower Risk of Cancer, Cardiovascular Disease, and Premature Death, New Study Finds

A new study published in the British Journal of Sports Medicine has found that just 11 minutes of moderate-to-vigorous intensity aerobic activity per day could lower one’s risk of cancer, cardiovascular disease or premature death. The study analyzed data from nearly 200 studies involving a total of more than 30 million participants from around the world, who self-reported their activity levels for at least three years.

The results indicated that people who were moderately active for 75 minutes per week had lower risks of premature death, as well as 14 types of cancer. Moderate intensity activities include hiking, walking briskly, cycling to work or playing actively with children. Generally, being able to talk but not sing during an activity would make it moderate intensity. You can gauge the intensity level of an activity by your heart rate and how hard you’re breathing as you move.

The study’s lead author, Dr. David Hupin, said in a statement that the findings are “a reminder that even small amounts of physical activity can have substantial health benefits.” He added that the findings “support the current physical activity guidelines, which recommend at least 150 minutes of moderate-intensity physical activity per week.”

The study’s authors hope that their findings will encourage people to be more active, even if they don’t have time for a full workout. Dr. Hupin said, “We should all remember that every minute of activity counts and that even small increases in physical activity can have substantial health benefits.”