Even very minimal physical activity is beneficial and can improve survival

Posted by Ramesh Venkatraman

It has been known for quite some time now, that even moderate physical activity such as 30 minutes of walking, 6 days a week significantly improves health outcomes and reduces mortality (i.e. increases life span). The public health recommendation in most countries is to walk for 30 minutes (or indulge in an equivalent activity) for 5 to 6 days of the week (approximately 150 to 180 minutes per week).

A recent study published in The Lancet (Chi Pang Wen and colleagues) now shows that even as little as 15 minutes of physical activity per day for 6 days a week reduces:

1. All-cause mortality by 14%
2. Cancer mortality by 10%, and
3. Cardiovascular disease mortality by as much as 20%

What would be ideal is for all of us to spend about 300 minutes per week doing some form of moderate physical activity (approximately 60 minutes of walking or an equivalent activity per day). There seems to be a direct relationship between the amount of time devoted to exercise and the benefits that accrue thereof - See graph below. 

However studies on individuals and exercise patterns, have consistently shown that very few individuals can actually measure up to even this requirement of 60 minutes of walking/day - a reflection perhaps of the times we live in.

The key take away is that we must find ways to incorporate some form of physical activity into our daily lives - this could mean simple lifestyle interventions such as stepping out of our office cubicles for a brisk 15 minute walk during lunch break, walking to the grocery shop instead of driving, using public transport on certain days of the week... - it is for each one of us to decide what is best for ourselves.

Reference: "Survival benefit associated with low-level physical activity". Published online: Published Online

August 16, 2011 DOI:10.1016/S0140-6736(11)61029-5