“Prevent Premature Death: The Power of 75 Minutes of Exercise a Week”

2023-04-29 04:05:00

[Report by Cai Jingqian]Many experts, including the WHO and the Ministry of Health and Welfare, recommend that the public should do at least 150 minutes of moderate-intensity exercise (such as brisk walking) every week to maintain good health. However, most people don’t like exercising. Coupled with the busy daily life and work, it is very difficult to achieve this goal. Now you don’t have to worry regarding it anymore. The latest research shows that as long as you exercise for 75 minutes a week (regarding 11 minutes a day), you can effectively reduce cardiovascular disease. disease, cancer risk, and an 11% reduction in the risk of premature death. This value is only half of the recommended amount of exercise. People who are entangled and don’t want to go out should not hesitate to move quickly.

The study was led by the University of Cambridge and published in the British Journal of Sports Medicine, which was founded in 1964 and mainly publishes research related to sports science and sports medicine, which is quite influential.

75 minutes of physical activity per week (11 minutes per day) can prevent 10% of premature death risk

In order to explore the positive impact of physical activity on chronic diseases and early death, the Cambridge University team collected 196 studies, with a total of more than 30 million participants. It is by far the largest analysis between physical activity, heart disease, and cancer. The results found that, broadly speaking, compared to the inactive population:

It is worth mentioning that the risk reduction of certain specific cancers is greater. People who exercise 75 minutes of moderate intensity per week can reduce the risk of head and neck cancer, acute myeloid leukemia, multiple myeloma, and gastric cancer by 14% to 26%. Lung cancer, liver cancer, endometrial cancer, colorectal cancer, and breast cancer can reduce the risk by 3 to 11%. The researchers also used this data to make further precise calculations and found that if everyone can:

• 150 minutes of moderate-intensity exercise per week: prevents regarding 16% of premature deaths, 11% of cardiovascular disease, and 5% of cancer risk

• 75 minutes of moderate-intensity exercise per week: prevents regarding 10% of premature deaths, 5% of cardiovascular disease, and 3% of cancer risk

Something moving is better than nothing!Moderate-intensity exercise is so simple, brisk walking, cycling, dancing, and doing housework are all effective

From the results of this study, even if the amount of exercise is only half of the recommended amount, it still has great health effects. Soren Brage, head of the Physical Activity Epidemiology Unit at the University of Cambridge, said the study is good news for people who find it difficult to exercise 150 minutes a week. The exercise is feasible, this is a good opportunity to start, and then gradually increase to the recommended time.

Moderate-intensity exercise refers to activities that can increase heart rate and breathing rate, which is regarding the level of “smooth conversation, but unable to sing”, including: brisk walking, cycling, dancing, outings, playing tennis, etc. Leandro Garcia, a doctor at the Public Health Center of Queen’s University Belfast, said that this is not limited to running and other exercise methods that people think, as long as some habits are changed, it is easy to incorporate moderate-intensity exercise into daily routines in life:

Yan Zhaoxiong, deputy director of Xintai General Hospital, also conducted research and found that it is better to be active than not active. He suggested that people increase their physical activity by climbing stairs when commuting to and from get off work, and struggling to do housework. By cultivating exercise habits, you can achieve effects such as improving inflammation and increasing immunity.

It is worth mentioning that if people want to save more time, high-intensity exercise can also have a miraculous effect. Another study, published in the European Heart Journal, found that just 15 to 20 minutes of high-intensity exercise per week can reduce the risk of death by 16 to 40 percent.

Whether you are doing high-intensity exercise can be judged from your physical condition. When you are exercising, “you can’t talk to people easily while moving”, that is high-intensity exercise. Taking common running as an example, if you can jog and talk to your friends while jogging, it is moderate-intensity exercise, but if you run fast and sprint until you can’t speak, it is high-intensity exercise. If you want to further improve your health and reduce the risk of various diseases, you may wish to choose the option that best suits your exercise ability and time.

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The original text is quoted from: Walking fast, riding a bicycle and playing with children are all fine!British latest: as long as 11 minutes a day, reduce the risk of premature death by 10%

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