Just one brisk walk per week reduces chance of early demise

A BRISK walk even once a week is enough to significantly reduce the chances of early death, a study finds.

Analysis shows that weekly gentle exercise, such as walking or gardening, can cut the risk by nearly 20 per cent.

Being active for even longer or participating in vigorous sports has additional health benefits, researchers say.

The study, published online in the British Journal of Sports Medicine, shows that even low-level physical activities lower risk of death from heart disease, cancer or any cause.

According to the findings, higher amounts of activity or more vigorous activities – such as running, cycling and competitive sports – are associated with additional health benefits that are not outweighed by the risks of participating in these activities.

Every year, a representative sample of the population in the US is asked about their health and lifestyle in the National Health Interview Surveys.

The researchers used figures collected through the surveys between 1997 and 2008 to estimate the activity levels of 88,140 people aged 40 to 85, and linked that data with registered deaths up until the end of 2011.

Compared with people who were inactive, those who participated in just 10 to 59 minutes per week of moderate physical activities during their leisure time had an 18 per cent lower risk of death from any cause over the study period – and the health benefits continued to mount as the activity levels increased.

US guidelines recommend at least 150 minutes per week of moderate activity executed in at least 10 minute bouts. People who participated in such activity for between 150 and 299 minutes per week reduced their overall risk of death by 31 per cent.

Dr Bo Xi, the research author, of Shandong University in China, said: “The study also showed that individuals who participated in vigorous physical activities had significantly lower risk of death than those who only did light or moderate physical activity.

“People short of time should consider more vigorous activities.”