Exercise is an essential part of a healthy life, but the challenges and luxuries of modern life make physical activity a little more challenging.
Too busy dealing with challenges, no time to exercise, sacrificing self-control to enjoy today’s luxuries.
Too busy or too lazy to find time to exercise. However, this recent study reveals the bare minimum of exercise necessary for a healthy lifestyle.
Largest exercise meta-analysis ever
Researchers at the University of Cambridge’s Medical Research Council (MRC) conducted the largest systematic review of 196 peer-reviewed articles involving more than 30 million participants in 94 studies.
This meta-analysis We were able to review all the studies that provided half-finished solutions and were often mutually contradictory.
In short, this is the most extensive analysis of physical activity and risk of cardiovascular disease and cancer.
They have arrived at agreeable solutions that make exercise easy and accessible for all of us.
minimal physical activity
The NHS mandates 150 minutes of moderate-intensity activity or 75 minutes of vigorous activity each week.
However, this meta-analysis concluded that 11 minutes of moderate-intensity exercise daily was associated with a 23% reduction in the risk of premature death.
Those who exercised 150 minutes or more per week did not experience additional benefits compared to those who exercised 75 minutes per week.
So if you’re in a fitness slump, focus on doing just 11 minutes of exercise each day.
11 minutes a day can save lives
Small ripples make a big impact. Just 11 minutes of non-work-related physical activity he could actually save your life.
In just 11 minutes, you can reduce your risk of premature death by 23%, cardiovascular disease risk by 17%, and cancer risk by 7%.
It can also reduce the risk of some cancers such as myelogenous leukemia, myeloma and gastric cardia by 26%.
Practice 11 minutes of mindful movement each day to significantly reduce your risk of two deadly chronic diseases and improve your quality of life.
The following graph represents the percentage of cases that can be reduced by 150/75 minutes of moderate exercise weekly.
Proportion of cases that could be reduced by 150/75 minutes of moderate-intensity (MI) exercise per week.
moderation is the key
Exercise doesn’t have to be difficult. You can continue your exercise routine only if it’s easy.
So take it easy and redefine your body movements your way.
Moderate-intensity exercise increases your heart rate and makes you breathe a little faster, but you can still talk while exercising.
Therefore, any activity that keeps you active without assuming your speaking ability is moderate exercise.
You should start with 11 minutes of moderate-intensity exercise each day. This simple time limit will help you establish an exercise routine.
A simple mindset shift for a healthier lifestyle
Physical activity should be part of your life. Without it, I wouldn’t be able to do 11 minutes of exercise every day.
We are an ever-active species, so moving has been our default mode. However, modern society has overturned that common sense.
Sitting is now the norm and millions of people die every year. Therefore, we need to restore the movement to its default state.
Just 11 minutes of exercise a day can give you amazing benefits.
Therefore, you need to find exercises that you like as soon as possible. Because that’s the only way to keep it going.
You should exercise for at least 11 minutes every day. This is the least you can do to live a long and healthy life.
You should focus on moderate-intensity activities that can get your heart rate up. These are some of the fun examples of moderate-intensity exercise.
- Take a 10-minute brisk walk every day.
- let’s dance with friends
- Ride your bike around the block.
- Have a friendly tennis match.
- Go on a beautiful hike.
Once you have a habit of exercising, gradually increase the time limit to 150 minutes each week.
Khyati Jain is an editor and writer with expertise in health, fitness, lifestyle and mental health.
This article was originally published at: Moderate. Reprinted with permission of the author.
