Even 15 Minutes of Exercise Per Day Reduces Death Risk
August 21, 2011 by Robert Wascher
Filed under Cancer, Cancer Prevention, Fitness, Risk of Death, Weekly Health Update, Weight Loss, coronary artery disease, death, diabetes, exercise, health, heart attack, heart disease, mortality, obesity
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A new clinical study shows that as little as 15 minutes of exercise per day, or 90 minutes per week, can significantly reduce the risk of premature death.
EVEN 15 MINUTES OF EXERCISE PER DAY REDUCES DEATH RISK
As I discuss in detail in my recent book, A Cancer Prevention Guide for the Human Race, regular exercise not only decreases the risk of cardiovascular disease, obesity, diabetes, and high blood pressure, but cancer as well. Most experts recommend at least 30 minutes of moderate or vigorous exercise per day, and for at least 5 days per week. You might respond to this recommendation by saying that you are simply too busy to spend this much time exercising (although, in truth, almost all of us can meet this goal if we are truly committed to living a healthy life…), and so you might, instead, simply choose not to exercise at all. Well, what if I told you, then, that even shorter periods of moderate exercise, when performed regularly, can still significantly reduce your chances of early death due to cardiovascular disease, cancer, and other serious illnesses?
An important new prospective public health study from Taiwan appears in the current issue of the prestigious journal, The Lancet. In this extremely large study, 416,175 volunteers (199,265 men and 216,910 women) were followed for an average duration of 8 years. Based upon the amount of weekly exercise claimed by each volunteer, these men and women were then divided into 5 different groups: inactive, low, medium, high, or very high levels of weekly physical activity. This huge cohort of clinical research volunteers were then closely observed during the course of this public health study.
In this study, the volunteers in the “low” exercise group, who exercised for an average of only 92 minutes per week, were 14 percent less likely to die of any cause when compared to the “inactive” group volunteers, and these “minimal exercisers,” on average, lived for 3 years longer than the non-exercisers! Moreover, for every additional 15 minutes of daily exercise above the minimum of 15 minutes per day, death from all causes was reduced by an additional 4 percent, and death due to cancer wasreduced by an additional 1 percent!
Importantly, the beneficial health effects of even modest-to-moderate levels of exercise were experienced by all of the volunteers in this clinical research study, irrespective of age or gender. (Even volunteers with cardiovascular disease experienced these same significant health benefits from modest levels of regular daily exercise.)
The results of this enormous prospective public health study make it clear that even as little as 15 minutes of moderate exercise per day, or 90 minutes per week, can yield impressive health benefits, including a significant decrease in the risk of death due to all causes (including cancer), and a significant increase in lifespan. Therefore, although most of us really can set aside at least half an hour per day, 5 or 6 days per week, to engage in moderate exercise, even more modest levels of regular exercise are still very worthwhile. So, for those of you who are avoiding exercise altogether because you feel like you are unable to put in at least 30 minutes per day, the results of this important research study will, hopefully, motivate you to get up off of that couch and go out for at least 15 or 20 minutes of daily exercise!
For a comprehensive guide to living an evidence-based cancer prevention lifestyle, order your copy of my new book, A Cancer Prevention Guide for the Human Race. For the price of a cheeseburger, fries, and a shake, you can purchase this landmark new book, in both paperback and e-book formats, and begin living an evidence-based cancer prevention lifestyle today!
For a groundbreaking overview of cancer risks, and evidence-based strategies to reduce your risk of developing cancer, order your copy of my new book, “A Cancer Prevention Guide for the Human Race,” from Amazon, Barnes & Noble, Books-A-Million,Vroman’s Bookstore, and other fine bookstores!
On Thanksgiving Day, 2010, A Cancer Prevention Guide for the Human Race was ranked #6 among all cancer-related books on the Amazon.com “Top 100 Bestseller’s List” for Kindle e-books! On Christmas Day, 2010, A Cancer Prevention Guide for the Human Race was the #1 book on the Amazon.com “Top 100 New Book Releases in Cancer” list!
Disclaimer: As always, my advice to readers is to seek the advice of your physician before making any significant changes in medications, diet, or level of physical activity
Dr. Wascher is an oncologic surgeon, professor of surgery, cancer researcher, oncology consultant, and a widely published author
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