Researchers estimate that one out of every ten premature deaths would be preventable if everyone participated in at least half the recommended physical activity level.
Studies suggest that 11 daily minutes or 75 total minutes of physical activity each week at moderate intensity could be enough to reduce risk factors for diseases like various cancers, stroke, and heart disease.
Cardiovascular diseases like stroke and heart disease were responsible for 17.9 million deaths globally in 2019, while cancer caused 9.6 million deaths in 2017. Physical activity can significantly decrease cancer and cardiovascular risks; moderate-intensity physical activity has been shown to reduce this risk; therefore it’s recommended that individuals engage in at least 150 minutes of moderate intensity activity per week, or 75 minutes of vigorous intensity activity each week.
To assess how much physical activity is necessary to have a positive impact on premature death and various chronic diseases, a meta-analysis and systematic review were conducted of published research. This approach allowed for gathering studies that did not provide sufficient evidence alone and led to stronger conclusions.
Results from 196 peer-reviewed studies covering over 30 million individuals from 94 large study groups were studied to gain an analysis of the relationship between levels of physical activity and risk for cancer, heart disease and premature mortality.
Studies showed that, aside from physical activity related to work, two out of three individuals reported engaging in moderate-intensity physical activity for less than 150 minutes each week; only 1/10 engaged in more than 300 minutes of moderate intensity activity every week.
Studies generally revealed marginal benefits in terms of reduced risks of premature death or disease from more than 150 minutes of moderate intensity physical activity each week; however, even half that amount was significant: 75 minutes accumulated each week yielded 23% reduced risks of premature death.
75 minutes of moderate activity each week was found to reduce cancer and cardiovascular disease risk by 7% and 17%, respectively. Risk reduction was greater for certain cancers such as gastric cardia, myeloma, myeloid leukemia and head and neck cancers which experienced 14-26% reduced risks; other cancers including breast, colon, endometrial liver and lung were reduced 3-111%.
Researchers found that participating in 150 minutes of moderate intensity activity weekly could have prevented about one out of every six premature deaths, as well as one in nine cardiovascular disease cases and one out of 20 cancer cases.
Even if all individuals engaged in at least 75 minutes of moderate intensity physical activity per week, approximately one out of 10 premature deaths could be avoided; 1 in 20 cardiovascular disease cases and almost 1 out of 30 cancer cases would also likely be reduced or avoided altogether.
Moderate activity doesn’t need to be defined by traditional exercise activities like running or sports; sometimes simply altering our habits is all that’s required – for instance walking or cycling to work or study rather than driving alone, or engaging in active play with kids and grandkids are simple yet rewarding ways of becoming more physically active. Enjoyable activities that fit easily into our weekly routine are an easy and fun way to become more physically active!
Physical activity with moderate intensity raises heart rates and quickens breathing rates while still permitting individuals to speak aloud during the activity.
