A brisk 11-minute walk every day could prevent one in 10 premature deaths worldwide, according to the largest study of its kind ever.

This equated to 75 minutes of moderate-intensity activity a week, half the NHS recommended 150 minutes a week.

Brisk walking, dancing, biking, playing tennis or hiking can substantially reduce the risks of premature death, cardiovascular disease and certain types of cancer, including head and neck cancer and myeloid leukemia, experts from Cambridge University.

Globally, one in 10 premature deaths could be avoided if everyone met just half of the recommended weekly goal of 150 minutes of moderate-intensity physical activity, suggests the largest pooled data analysis ever conducted. The results were published in the British Journal of Sports Medicine.

Moderate-intensity physical activity is defined as activity that increases the heart rate and makes people breathe faster, but not so fast that they can’t talk.

“If you are someone who finds the idea of ​​150 minutes of moderate-intensity physical activity a week a bit daunting, then our findings should be good news,” said Dr Søren Brage, from the Research Council’s epidemiology unit. Medical (MRC) of Cambridge. . “Doing some physical activity is better than doing nothing. This is also a good starting position: if you find that 75 minutes a week is manageable, then you could try gradually building up to the full recommended amount.”

The researchers analyzed 196 peer-reviewed articles, covering more than 30 million participants from 94 large study cohorts. They then examined the association between levels of physical activity and the risk of heart disease, cancer and premature death.

They found that accumulating 75 minutes a week of moderate-intensity activity reduced the risk of premature death by 23%. It was also enough to reduce the risk of cardiovascular disease by 17% and cancer by 7%.

“We know that physical activity, such as walking or cycling, is good for you, especially if you feel your heart rate increase,” said Professor James Woodcock, also from the University of Cambridge. “But what we’ve found is that there are substantial benefits for heart health and reduced cancer risk, even if you can only drive 10 minutes every day.”

The researchers calculated that if all study participants had gotten the equivalent of at least 150 minutes a week of moderate activity, about one in six (16%) of premature deaths would have been prevented.

But even if everyone had driven at least 75 minutes a week, about one in 10 (10%) premature deaths would have been prevented, the research found.

Dr Leandro Garcia, from Queen’s University Belfast, stressed that moderate activity does not have to involve what people normally think of as exercise, such as sports or running. “For example, try walking or cycling to work or school instead of driving, or engage in active play with your children or grandchildren,” he said.

“Doing activities that you enjoy and are easy to fit into your weekly routine is a great way to become more active.”