Researchers at the University of Cambridge have reported that just 11 minutes of brisk walking each day can meaningfully lower the risk of heart disease, certain cancers, and stroke, based on a study featured in the British Journal of Sports Medicine.
To determine how much physical activity yields health benefits, the team reviewed 196 scientific studies. Taken together, these investigations drew on health data from about 30 million people around the world.
The findings showed that roughly two out of three adults performed less than 150 minutes of moderate‑intensity activity each week, while only about one in ten exceeded 300 minutes weekly. Even more striking, the analysis indicated that 75 minutes of activity per week can be more protective than 150 minutes, reducing disease risk and premature death more effectively.
If every participant had engaged in at least 75 minutes of physical activity per week, equivalent to 11 minutes per day, the data suggest notable public health gains: about 10 percent fewer premature deaths, roughly 5 percent fewer cardiovascular disease cases, and nearly 3 percent fewer cancer cases could have been prevented.
Experts emphasize practical, enjoyable ways to fit activity into daily life. They advise choosing options that do not require special equipment or training and that can be integrated into routines. For some people, walking or cycling instead of driving to work or school makes sense; for others, active play with children or grandchildren offers a natural, sustainable approach. The core idea is to choose activities that feel feasible and enjoyable, then weave them consistently into each week, turning movement into a lasting habit.
These conclusions come from a broad synthesis of global research conducted by scientists at Cambridge and published in a leading medical journal. The overarching message is straightforward: small amounts of regular activity, accumulated over a week, can yield meaningful improvements in health and longevity for adults in North America as well as other regions.
In summary, adding a modest daily dose of brisk walking or equivalent movement can contribute to lower risks of major illnesses. The recommendation is simple, practical, and within reach for most people, encouraging healthier choices that accumulate over time and fit into everyday life.