According to British analysts, being a runner or playing sports is not necessary for the benefits of exercise. Usually, daily walking is also very beneficial. Research shows that if a person exercises or walks for 11 minutes daily, then one in ten can be saved from premature death. However, most people do not do the recommended 150 minutes of exercise per week. Researchers at the University of Cambridge suggest that doing some exercise for some time is much better than doing nothing at all. The National Health Service in Britain recommends that everyone should exercise for 150-300 minutes a week, which increases the heartbeat, or should do such a hard type of exercise for 75-150 minutes every week, which makes breathing difficult. Researchers have reviewed hundreds of studies on the benefits of exercise and found that exercising for half the recommended time can prevent one case of heart disease out of 20 and one case of cancer out of 30. It is necessary to walk, jog, hike, dance, or play tennis for 75 minutes every week or bike for 11 minutes daily.
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According to Dr. Soren Briggs, the head of the research team, "You should feel yourself moving, your heart will beat faster but it is not necessary that you feel breathless." Results show that exercising for a certain amount of time can reduce the risk of heart disease and stroke by 17% and the risk of cancer by up to 7%. Regular exercise reduces body fat and blood pressure and improves fitness, sleep, and heart health in the long term.
The benefits of exercise are particularly significant for certain types of cancer, such as head and neck, gastric, leukemia, and blood cancer, but they are less effective for lung, liver, endometrial, colon, and breast cancer.
Not everyone finds it easy to engage in the exercise recommended by the National Health Service. Two out of three people say they prefer to do moderate exercise for less than 150 minutes per week, and fewer than one in ten people do more than 300 minutes of exercise per week.
Dr. Briggs says, "If you're one of those people who find it a little difficult to engage in the recommended 150 minutes of moderate exercise per week, then our search should be good news for you." According to him, "If you know that you can exercise for 75 minutes per week, you can gradually try to increase it to the recommended amount.
In the analysis published in the British Journal of Sports Medicine, nearly 100 major studies and reviews of past research and evidence on the benefits of exercise were examined, along with nearly 200 similarly reputable articles, to evaluate the findings.
They calculated that if every person included in the study engaged in at least 150 minutes of exercise per week, one in six premature deaths could be avoided.
The researchers suggest that some habits need to be changed. For example, they recommend using a bicycle or walking instead of driving to work or shops, or being active when playing with children or grandchildren.
These experts say that obtaining enjoyable weekly activities as part of your routine is the best way to increase your physical activity levels.
The NHS recommends that adults also engage in two activities per week that strengthen the muscles, such as yoga, Pilates, weightlifting, large-scale gardening, and carrying heavy shopping bags.
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