Even a little exercise goes a long way, with scientists saying just two minutes of vigorous exercise a day could help cut your risk of death by almost a fifth

Just TWO MINUTES of exercise every day is enough to prevent premature death

Just TWO MINUTES of exercise every day is enough to prevent premature death

  • 15 minutes of vigorous activity per week is enough to reduce the risk of death by 18%
  • The finding comes from an Australian study of 70,000 Britons followed for 7 years
  • The authors say it shows the merits of even small amounts of exercise performed each day.
  • Even climbing stairs counts as ‘vigorous activity’ according to the NHS

Two minutes of vigorous exercise each day may be enough to reduce the risk of dying young, research shows.

And experts say you don’t even have to do anything too strenuous.

According to them, it is enough to climb the stairs, run in the garden or jump rope.

Even a little exercise goes a long way, with scientists saying just two minutes of vigorous exercise a day could help cut your risk of death by almost a fifth

HOW MANY EXERCISE SHOULD I DO?

Adults between the ages of 19 and 64 are advised to exercise daily.

The NHS says Britons should do at least 150 minutes of moderate-intensity activity per week, or 75 minutes of vigorous-intensity per week.

The advice is the same for disabled adults, pregnant women and new mothers.

Exercising once or twice a week can reduce the risk of heart disease or stroke.

Moderate activities include brisk walking, water aerobics, biking, dancing, doubles tennis, lawn mower, hiking, and rollerblading.

Vigorous exercise includes running, swimming, cycling fast or up hills, climbing stairs, as well as sports such as football, rugby, netball and hockey.

Scientists at the University of Sydney analyzed data from more than 70,000 Britons, tracking their level of exercise for a week and their subsequent health over the next seven years.

The results showed that people who got just 15 minutes of vigorous activity per week – or 2m 9s per day – were 18% less likely to die during the study period.

This was compared to those who only did two minutes a week.

Lead author Dr Matthew Ahmadi said: “The findings indicate that accumulating vigorous activity for short periods throughout the week may help us live longer.”

“Since lack of time is the most commonly reported barrier to regular physical activity, accumulating small amounts sporadically throughout the day may be an especially attractive option for busy people.”

NHS guidelines suggest that adults should get 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week, spread over four to five days.

Examples of vigorous exercise include running, swimming, skipping, and stair climbing.

Each study participant, who averaged in their 60s and were almost evenly split in terms of gender, wore an activity bracelet on their wrist for a full week to assess their total intense activity time.

This data was then compared to rates of death or illnesses such as heart disease or cancer.

Findings published in the European Heart Journal show that people who did no vigorous activity had an overall 4% risk of dying within the next five years.

More than 42 million adults in the UK will be overweight or obese by 2040, according to new projections from Cancer Research UK

More than 42 million adults in the UK will be overweight or obese by 2040, Cancer Research UK projects

This risk was halved to just 2% for those who worked 10 minutes per week and just 1% among those who worked one hour per week.

But the scientists say the most interesting finding was the smaller bursts of vigorous activity per day.

More was even better, however.

For example, those who did it with those who did 53 minutes a week, or about seven and a half minutes a day, were 36% less likely to die in five years, compared to those who did two minutes a week. week.

The health benefits of regular exercise have been well established for decades.

Staying fit can prevent obesity and its side effects on health, such as type 2 diabetes and cancers. It can also improve bone strength and mental well-being.

However, a study by Essex researchers in May suggested that only one in 20 adults in England get the recommended amount of exercise per week.

Lack of exercise, combined with unhealthy diets, has been blamed for the growing obesity epidemic in the UK.

The latest data shows that 64% of adults are overweight, and more of us are expected to gain weight in the future.

Obesity is not just increasing Britons’ height but also healthcare costs, with the NHS spending around £6.1billion treating weight-related illnesses like diabetes, heart disease and some cancers between 2014 and 2015.

In the United States, an estimated 73.6% of adults are overweight or obese.

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