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Finding time in your busy day to exercise is a challenge. But new research suggests that you may only need 11 minutes of exercise a day to live longer, according to a study published in the British Journal of Medicine.
Research has long shown that exercise can improve your life expectancy because it lowers your risk of developing age-related diseases such as cardiovascular disease and type 2 diabetes. On the other hand, activity sedentary, which is any low-energy activity that involves sitting, lying, or lying down, is linked to illness and early death.
This new study found that people who sat for about eight to ten hours a day, but managed to get about 11 minutes of moderate to vigorous exercise a day, were less likely to die than those who only did about two minutes of exercise per day. .
To put this in perspective, the physical activity guidelines for Americans suggest that adults should do 150 to 300 minutes per week (or 20 to 45 minutes per day) of moderate-intensity activity, or 75 to 150 minutes per week. week (or 10 to 20 minutes). minutes per day) of vigorous intensity aerobic physical activity. Or, an equivalent combination of moderate to vigorous aerobic activity.
For example, brisk walking, playing doubles tennis, and sweeping the court are considered moderate intensity activities. Jogging, running, taking an intense fitness class, hiking, and even carrying heavy runs to the floor count as vigorous exercise.
It’s unclear exactly how much physical activity people need to counter the effects of sitting all day, but this new research shows that a little movement every day is better than nothing – and could have an effect on your lifespan.
If your daily routine involves a lot of sitting, consider setting a timer to remind you to get up and move every few hours.
For the study, researchers looked at data from wearable activity trackers worn by 44,370 middle-aged men and women in the United States, Norway, and Sweden. Participants were followed for 4 to 14.5 years, and during that time, 3,451 participants died.
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