Just two minutes of exercise every day is enough to stave off early death
- 15 minutes of vigorous activity per week is enough to cut death risk by 18%.
- This discovery is from an Australian study of 70,000 Britons who were tracked for 7 years
- The authors say it shows the advantages of even small amounts of exercise done each day
- Even climbing stairs is considered a ‘vigorous activity’ according to the NHS
Research suggests that just two minutes of vigorous exercise each day may be enough to reduce your risk of dying at a young age.
Experts say you don’t have to do anything intense.
They claim that just taking the stairs, running around the park or jumping is enough.
Even a little exercise goes a long way, as scientists say just two minutes of vigorous exercise a day can help reduce your risk of death by nearly a fifth.
How much exercise should I do?
Adults between the ages of 19 and 64 are advised to exercise daily.
The NHS says Brits should do at least 150 minutes of moderate-intensity activity per week, or 75 minutes of vigorous intensity per week.
The advice is the same for disabled adults, pregnant women, and new mothers.
Exercising once or twice a week can reduce your risk of heart disease or stroke.
Moderate activity includes brisk walking, water aerobics, biking, dancing, doubling up on tennis, pushing a lawn mower, hiking, and snowboarding.
Vigorous exercises include running, swimming, cycling quickly or on hills and climbing stairs, as well as sports such as football, rugby, netball and hockey.
University of Sydney scientists analyzed data from more than 70,000 Britons, tracking their week-long exercise levels and their subsequent health over the next seven years.
The results showed that people who did just 15 minutes of vigorous activity a week — or 2 million 9 seconds a day — were 18% less likely to die during the study period.
This was compared to those who only did two minutes per week.
Lead author Dr Matthew Ahmadi said: “The results suggest that accumulating vigorous activity in short periods over the course of the week can help us live longer.
Given that lack of time is the most common barrier to regular physical activity, accumulating small amounts intermittently during the day may be a particularly attractive option for busy people.
NHS guidelines say adults should get 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week spread over four to five days.
Examples of strenuous exercise include running, swimming, jumping, and climbing stairs.
Each study participant, who was in their 60s, on average, and roughly equally divided by gender, wore an activity tracker on the wrist for an entire week to measure their total. time of vigorous activity.
This data was then compared to rates of death or diseases such as heart disease or cancer.
The results are published in European Heart Journal It turns out that people who did not engage in any vigorous activity had a 4 percent risk of death in the next five years.
More than 42 million adults in the UK will be overweight or obese by 2040, according to Cancer Research UK projections.
This risk was halved to just 2 percent for those who spent 10 minutes a week and to just 1 percent among those who spent an hour a week.
But the scientists say the most interesting finding was related to the smallest bouts of vigorous activity per day.
More was still better, though.
For example, those who did this with those who spent 53 minutes a week, about seven and a half minutes a day, had a 36 percent lower chance of dying in five years, compared to those who spent two minutes a week.
The health benefits of regular exercise have been proven for decades.
Staying fit can prevent obesity and its health side effects, such as type 2 diabetes and cancer. It can also improve bone strength and mental health.
However, a May study by Essex researchers indicated that only one in 20 adults in England gets the recommended amount of exercise per week.
A lack of exercise, along with unhealthy diets, has been blamed for the UK’s obesity epidemic.
The latest data shows that 64 percent of adults are overweight, and many of us are expected to gain weight in the future.
Obesity is not only expanding Britain’s waistline, but increasing healthcare costs, with the NHS spending an estimated £6.1 billion treating weight-related diseases such as diabetes, heart disease and some cancers between 2014 and 2015 .
In the United States, an estimated 73.6 percent of adults are considered either overweight or obese.