One in ten premature deaths could be avoided if all people were more physically active, estimates a new scientific study, the largest of its kind. According to the research 11 minutes a day (75 minutes a week) of moderate to vigorous physical activity, such as brisk walking, cycling, dancing and tennis, is enough to reduce the risk of cardiovascular disease, stroke, cancers and, by extension, premature death.

The researchers of the Epidemiology Unit of the University of Cambridge, led by Dr. Soren Bragge, who made the relevant publication in the British journal of sports medicine “British Journal of Sports Medicine”, analyzed the findings of 94 relevant studies involving a total of more than 30 million people worldwide. It found that, beyond work-related physical activity, around two-thirds of people do not exercise the 150 minutes a week recommended by experts. Less than 10% of people exercise more than 300 minutes a week.

The new study (systematic review and meta-analysis) found that beyond 150 minutes of moderate-to-vigorous exercise per week, the additional benefits of exercise for health and preventing early death are likely marginal. On the other hand, even if someone exercises half the minutes (75) of the recommended amount during the week, they reap significant benefits, having a 23% lower risk of premature death.

75 minutes is also enough to reduce the risk of cardiovascular disease by 17% and cancer by 7%. For some cancers (head-neck, leukemia, myeloma, etc.) the risk reduction is even greater (14-26%), while for other risks (lung, liver, endometrial, colon, breast, etc.) the risk reduction ranges between 3% and 11%.

“If someone finds the idea of ​​150 minutes of moderate-to-vigorous exercise a week somewhat daunting, then our findings should be good news for them. Even less physical activity is better than none. 75 minutes it’s a good base to start from, and then one can try to gradually increase the minutes of exercise until one reaches 150,” said Dr Brage.

Cardiovascular diseases are the leading cause of death worldwide, accounting for approximately 18 million deaths annually, compared to nearly 10 million deaths from cancers. Physical activity, especially vigorous activity, reduces the risk of both cardiovascular events and cancer.

The researchers estimated that if all people exercised at least 150 minutes a week at moderate to vigorous intensity, then about one in six premature deaths (16%) could be prevented, as well as 11% of cardiovascular disease events and 5 % of cancer cases. If everyone exercised at least 75 minutes, then 10% of premature deaths would be prevented, as well as 5% of cardiovascular events and 3% of cancers