“11 Minutes of Brisk Walking Daily Can Prevent Every 10th Premature Death,” Says Armen Muradyan

Yerevan State Medical University rector Armen Muradyan wrote on his Facebook page: “Know this: just 11 minutes of brisk walking daily can prevent every 10th premature death… It’s a fact that walking improves health and extends lifespan. Researchers have found that simply walking for 11 minutes a day can prevent 10% of premature mortality.”

“Daily 11 minutes of brisk walking can prevent every 10th premature death,” is stated in the largest study ever conducted of its kind. This is equivalent to 75 minutes of moderate-intensity activity per week, which is half of the currently recommended physical activity benchmarks. Experts from the University of Cambridge have determined that brisk walking, dancing, cycling, playing tennis, or hiking can significantly reduce rates of premature death, the risks of cardiovascular diseases, and certain cancers, particularly malignant tumors of the head and neck.

Globally, it is estimated that every 10th premature death could be avoided if everyone reached just half of the weekly target of 150 minutes of moderate-intensity physical activity. Moderate-intensity physical activity is considered any activity that raises the heart rate and makes people breathe faster, but not so fast that they cannot talk.

Researchers calculated that if all study participants engaged in at least 150 minutes of equivalent moderate activity weekly, every sixth premature death (16%) could be prevented. However, the study also revealed that even if everyone commits to at least 75 minutes per week, every 10th (10%) premature death would be prevented.

Leandro Garcia, a doctor at Queen's University Belfast, emphasized that moderate activities do not have to include what people usually consider exercise. “For example, try walking or cycling to work or school instead of driving, or play actively with your children or grandchildren,” he said. “According to the analysis by ‘Heraci’, the researchers recommend engaging in activities that you enjoy and that are easy to incorporate into your weekly routine; this is a great way to become more active.”