CARDIOVASCULAR FITNESS
You Need Less Exercise Than You Think, Science Says
Nov
When it comes to exercise, many people fall into the trap of all-or-nothing thinking. They believe that they need to fully commit to becoming an “exercise person,” follow a rigorous plan, or spend hours in the gym to make it worthwhile. However, the reality is quite different. You don’t need to move as much as you might think to experience the life-changing physical and mental health benefits that exercise offers. In fact, as little as 10 minutes a day can do the trick.
A recent large-scale study published in the British Journal of Sports Medicine on February 28, 2023, conducted by the University of Cambridge in the United Kingdom, sheds light on this topic. The study is a systematic review of data from 196 studies, following over 30 million adults for an average of 10 years. The findings reveal that just 11 minutes of moderate- to vigorous-intensity aerobic activity per day can significantly reduce the risk of chronic disease and premature death.
The study shows that a total of only 75 minutes of moderate-intensity activity throughout the week, which translates to around 11 minutes per day, was associated with a 23 percent lower risk of early death, a 17 percent lower risk of cardiovascular disease, and a seven percent lower risk of cancer compared to those who were inactive. The researchers emphasized that if everyone achieved even half the recommended level of physical activity, one in 10 premature deaths could have been prevented.
To provide context, the Department of Health and Human Services (HHS) recommends 150 minutes of moderate-intensity physical activity and two days of muscle-strengthening activity per week in their “Physical Activity Guidelines for Americans.” The review also examined individuals who met these recommendations and found that those who logged 150 minutes per week (approximately 22 minutes per day) had a 31 percent lower risk of overall mortality, a 29 percent lower risk of dying from cardiovascular disease, and a 15 percent lower risk of dying from cancer.
Considering that achieving half the recommended amount of physical activity already yields significant health benefits, the researchers suggest revising public health messaging to emphasize the fact that “some physical activity is better than none.” They also propose reevaluating threshold-based recommendations since two-thirds of the review participants reported activity levels below the 150-minute threshold, and fewer than one in 10 participants exceeded 300 minutes per week.
Dr. Soren Brage, the study author and group leader of the Physical Activity Epidemiology group at the University of Cambridge, stated that if the idea of 150 minutes of moderate-intensity physical activity per week feels daunting, the findings should be reassuring. Doing any amount of physical activity is better than doing none.
However, if you wish to exercise more than 75 minutes per week (around 11 minutes per day), that’s commendable. Regular movement can be beneficial for stress management, mood enhancement, and reducing depression. Generally, increasing your exercise volume will bring more benefits up to a certain extent. A study published in the American Heart Association’s journal, Circulation, in July 2022 found that individuals who exercised two to four times more than the minimum recommendation had a longer life expectancy than those who were less active. Nevertheless, these findings align with the current study, as anyone who met the HHS guidelines experienced a reduced risk of mortality.
It’s important to note that the research focuses on exercise of at least moderate intensity. This means the activity should rate around 4-5 on the RPE scale, where you can raise your heart rate and break a sweat, according to the Centers for Disease Control and Prevention (CDC). If you can hold a conversation but not sing while exercising, that indicates you’ve hit the optimal intensity. Gentle practices like mat Pilates or restorative yoga, although beneficial for other aspects of health, may not contribute to your 11 minutes of daily exercise.
In conclusion, the key takeaway is that any movement is better than none. It doesn’t have to resemble a traditional workout to count. Engaging in activities like defending your high score in a VR fitness game or learning a TikTok dance can get your heart pumping and qualify as exercise. So, the next time you’re unsure if you have time for a workout or debating taking the stairs instead of the elevator, remember that even the smallest movements contribute to your overall health.
