No more excuses!!! A new study in The Lancet found that only 15 minutes of moderate physical activity per day can not only reduces risks of cancer, but can also extend your life expectancy by 3 years!
For many years, the World Health Organization (WHO) and the Canadian Society for Exercise Physiology (CSEP) suggest that adults aged between 18-64 should do at least 150 minutes of moderate-intensity of physical activity throughout the week for health benefits.
Benefits of physical activity for adults (18-64)
To obtain maximal benefits, physical activity should combine aerobics exercises and resistance training. Men and women who are more active (versus inactive people):
- Have lower rates of all-cause mortality, coronary heart disease, high blood pressure, stroke, type 2 diabetes, metabolic syndrome, colon and breast cancer, and depression;
- Have less risk of hip or vertebral fracture;
- Have a higher level of cardiorespiratory and muscular fitness;
- Are more likely to achieve weight maintenance, have a healthier body mass and composition.
During 12 years, Taiwanese scientists and researchers examined more than 400, 000 people, who were all aged 20 and above. There were attributed into one of five exercise volume groups: ‘inactive’, ‘low’, ‘medium’, ‘high’, and ‘very high’. Here is what they found:
- ‘Inactive’ group had 11% higher risk of dying of cancer than those in the ‘low-volume’ group;
- People in the ‘low’ volume group, who exercised for 15 minutes per day, reduced their risk of dying from cancer by 10% and had 3 years longer life expectancy than ‘inactive’ group;
- Every additional 15 minutes of exercise per day reduce the risk of dying from cancer by another 1% (after 100 minutes a day, no further benefits was seen);
- 2 hours a week of vigorous-intensity exercise has the same health benefits as 4 hours a week of moderate-intensity exercise (however, the potential for injury increased).
Note: moderate-intensity exercise was described as any activity that makes a person short of breath, but able to carry a conversation.
By investing only 15 minutes of moderate exercise per day, you increase your life expectancy by 3 years and reduce your risk of cancer! Think about it again, 15 minutes represents 1,04% of your day.
I hope this study will help your close ones and you to stay active during this colder weather! Share this with your friends and family, and follow me on Facebook for weekly updates.
By: Bird Smith Chittaphone
Agence de la santé publique du Canada. Lignes directives en matière d’activité physique. [En ligne]. http://www.phac-aspc.gc.ca/hp-ps/hl-mvs/pa-ap/index-fra.php (Page consultée le 24 octobre 2015)
Chi Pang Wen, Jackson Pui Man Wai, Min Kuang Tsai, Yi Chen Yang, Ting Yuan David Cheng, Meng-Chih Lee, Hui Ting Chan, Chwen Keng Tsao, Shan Pou Tsai, Xifeng Wu. Minimum amount of physical activity for reduced mortality and extended life expectancy: a prospective cohort study. The Lancet, 2011; DOI: 10.1016/S0140-6736(11)60749-6
Société canadienne de physiologie de l’exercice. « Directives canadiennes en matière d’activité physique ». CSEP [En ligne]. (2011). Page consultée le 24 octobre 2015. http://www.csep.ca/CMFiles/Directives/PAGuidelinesBackgrounder_FR.pdf