You Can Add Years to Your Life With Just 11 Minutes of Exercise a Day

Exercising has many health benefits, but sometimes finding the time to work out can be a struggle. What if you only needed 11 minutes? A recent study, published in the British Journal of Sports Medicine, has found that exercising for just 11 minutes a day can have a significant impact on health and lifespan.

The study, a meta-analysis of over 194 articles, examined upwards of 30 million people worldwide who self-reported their activity levels for at least three years. The researchers aimed to study the relationship between physical activity and chronic illness/mortality in adults.

The study concluded that high-intensity exercise for just 11 minutes daily could lower the risk of early death by up to 23%, lower the risk of cardiovascular disease (CVD) by 17%, and reduce the risk of cancer by 7%.

The researchers believe that any physical activity is better than none and recommend that further reductions be made to current advice on the recommended amount of activity.

“I wholeheartedly agree with the statement that ‘some is better than nothing’ when it comes to exercise. As a medical community, we have done an inadequate job at relaying this message. The literature supports that even mild levels of activity can improve multiple measures of health,” explained Dr. Rigved Tadwalkar. Dr. Tadwalkar is a board-certified cardiologist at Providence Saint John’s Health Center in Santa Monica, CA.

However, Dr. Tadwalker noted that this message must be conveyed on a broader scale: “It is essential that we emphasize this to our patients, particularly those who are less physically active. People should gain confidence knowing that it all adds up in the end—even a small amount of activity is better than none when it comes to improving health.”

Physical activity “conditions the heart” by lowering resting blood pressure, heart rate, circulating glucose levels, and overall inflammation, leading to better cardiovascular mortality according to Dr. Jennifer Wong. Dr. Wong is a cardiologist and medical director of non-invasive cardiology at MemorialCare Heart and Vascular Institute at Orange Coast Medical Center.

So, what are some simple ways you can increase your level of physical activity each day? “If one is unsure where to begin, I suggest that individuals aim to walk briskly for 30 minutes a day, 5 days a week,” said Dr. Tadwalkar. “If this seems too challenging, I suggest taking 5-to-10-minute walks whenever the opportunity arises.” Dr. Tadwalkar also suggests walking around the workplace for 10 to 15 minutes when you have the chance or using a foot or arm bike while at home watching television or carrying out other stationary tasks.

“It is essential to remember that any amount of physical activity, no matter how small, is better than none at all,” expressed Dr. Tadwalkar. “Starting with small steps can help build confidence and eventually lead to greater rewards for one’s body.”

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