Overview

Research from the University of Cambridge shows that just 11 minutes of moderate physical activity per day, such as brisk walking, can significantly lower the risk of premature death. Even small, consistent movement can reduce the risk of heart disease, stroke, and certain cancers while also improving mental well-being.

Eleven Minutes a Day of Walking Fast is Enough to Reduce the Risk of Premature Death

Sometimes we feel frustrated because we can’t fit long workout sessions into our daily schedule. Between work, family, and personal responsibilities, exercise often gets postponed. But the good news is that science continues to confirm something very encouraging: you don’t need hours in the gym to protect your health. Even small amounts of daily physical activity can deliver powerful physical and mental benefits.

In modern life, where many of us spend hours sitting at desks or in front of screens, movement has become less natural than it once was. Yet our bodies are designed to move. The idea that only intense or lengthy workouts “count” is outdated. What truly matters is consistency and making physical activity part of your routine. Regular, moderate movement can significantly improve overall well-being, even if it only lasts a few minutes each day.

Eleven Minutes a Day Can Make a Difference

A large meta-analysis that reviewed 196 previously published studies and included data from more than 30 million participants found something remarkable. Researchers from the University of Cambridge concluded that just 11 minutes per day about 75 minutes per week of moderate physical activity, such as brisk walking, can significantly reduce the risk of premature death.

According to the findings, this level of activity can reduce the risk of heart disease by 17%, and lower the risk of stroke and several types of cancer by 7%. For certain cancers, including myeloid leukemia, myeloma, gastric cancer, and head and neck cancer, the risk reduction may range between 14% and 26%.

These numbers are powerful because they make physical activity feel achievable. Eleven minutes is less time than many people spend checking social media or watching television. The message is clear: you don’t need extreme fitness routines to gain real health benefits. Small, consistent actions can create a meaningful impact on longevity and quality of life.

Beyond physical health, moderate activity also supports mental well-being. Brisk walking and similar exercises are associated with reduced symptoms of anxiety and depression, improved mood, and better cognitive performance. Physical movement stimulates the release of endorphins, often called “feel-good hormones, ”which help reduce stress and promote emotional balance. Over time, regular activity also improves sleep quality, which further enhances mental and physical health.

What Counts as Moderate Physical Activity?

To understand exercise intensity, experts use a measurement called MET, or Metabolic Equivalent of Task. One MET represents the amount of energy used while sitting quietly. For an average adult, 1 MET equals approximately 1 kilocalorie per kilogram of body weight per hour.

For example, a person weighing 70 kilograms would burn about 70 calories in one hour while sitting still. If they perform an activity rated at 2 METs, they would burn about 140 calories in an hour.

Moderate-intensity activities are typically those that range from 3 to 6 METs. This means they require three to six times more energy than resting. Activities above 6 METs are considered vigorous or intense.

In simple terms, moderate physical activity is movement that raises your heart rate and makes you breathe faster, but still allows you to hold a conversation. A helpful guideline is the “talk test.” During moderate activity, you can talk but not sing. During vigorous activity, speaking more than a few words without pausing becomes difficult.

Understanding METs helps clarify that moderate exercise doesn’t mean pushing yourself to exhaustion. It simply means moving with purpose and energy.

Examples of Different Activity Levels

Many people assume that only structured workouts count as exercise, but everyday activities can also qualify—especially when done with intention.

Light Physical Activity.

Light activities involve minimal effort and do not significantly increase heart rate. Examples include:

Although light activity does not provide the same cardiovascular benefits as moderate movement, it is still better than remaining completely sedentary. Breaking up long periods of sitting can improve circulation, reduce stiffness, and lower certain health risks associated with prolonged inactivity.

Moderate Physical Activity. 

Moderate activities increase heart rate and breathing while still allowing conversation. Examples include:

• Walking briskly (more than 6 km per hour)
• Dancing
• Light swimming
• Skating
• Intensive cleaning (vacuuming, washing windows, general house cleaning)
• Cutting grass with an electric lawnmower
• Cycling at 16–20 km/h
• Playing badminton
• Playing doubles tennis

These activities form the basis of most public health recommendations. They are accessible, adaptable, and suitable for a wide range of ages and fitness levels. Many moderate activities are enjoyable and social, making it easier to maintain consistency over time.

Vigorous Physical Activity.

Vigorous activities significantly increase heart rate and breathing. Examples include:

• Hiking
• Running faster than 9 km/h
• Shoveling
• Carrying heavy loads
• Cycling at 22–26 km/h
• Playing basketball
• Playing football
• Playing singles tennis

Vigorous exercise offers greater cardiovascular and metabolic benefits in less time. However, it may not be appropriate for everyone, particularly individuals with certain medical conditions or injuries. It’s always wise to consult a healthcare professional before beginning a high-intensity exercise routine, especially if you have been inactive.

The Bottom Line

Going to the gym, running, cycling, swimming, or training for events like marathons or triathlons can be excellent ways to improve fitness and overall health. However, these are not the only paths to better health.

If you don’t have much time, prefer gentler forms of movement, or are recovering from an injury, you can still improve your health and potentially extend your lifespan. Being an active person in daily life, taking brisk walks, doing yoga at home, cycling to work, gardening, or carrying groceries on foot can make a significant difference.

With just a little more than 10 minutes of moderate activity per day, you can reduce the risk of premature death by around 23%. That’s a powerful return on a very small daily investment.

In practical terms, try incorporating simple habits into your routine: take the stairs instead of the elevator, walk while talking on the phone, park slightly farther away, or schedule a short evening walk. Over time, these small actions accumulate into meaningful health improvements.

The science is reassuring. You don’t need perfection. You don’t need extreme workouts. You need consistency. Even modest daily movement can help you live longer, feel better, and maintain independence as you age.

The most important step is simple: start moving and keep moving, even if it’s just for eleven minutes a day.

Conclusion 

You don’t need long workouts to stay healthy. Just eleven minutes of daily brisk walking can make a meaningful difference in longevity and overall health. Consistency, not intensity, is the key to lasting benefits.