Study: 11 Minutes of Aerobic Exercise Is All It Takes for a Healthier Heart

Want to improve your heart health? You don't have to spend countless hours exercising each day. According to a new study, just 11 minutes of aerobic exercise per day is enough to lower the risk of heart disease.

The Dangers of Heart Disease

Heart disease is the leading cause of death among men and women in the United States. The U.S. Centers for Disease Control and Prevention (CDC) says that over 600,000 Americans die from it in any given year.

Also known as cardiovascular disease, heart disease is a group of conditions that affects the heart and blood vessels. It is the leading cause of death worldwide and includes conditions such as coronary artery disease, heart attack, heart failure, and arrhythmias.

About the Study

A new study published in the British Journal of Sports Medicine found that 11 minutes of aerobic exercise lowers the risk of heart disease. For the study, researchers from the University of Cambridge analyzed nearly 200 existing studies. The meta-analysis covered over 30 million adults.

Researchers concluded that participants who spent just 11 minutes per week performing aerobic exercises were 23% less likely to experience a premature death and 17% less likely to develop heart disease than their counterparts.

Participants who spend even more time performing aerobic exercises had an even lower risk of premature death and heart disease. Regardless, this study found that 11 minutes of aerobic exercise per week is all it takes to improve your heart health.

How Aerobic Exercise Can Improve Your Heart Health

Some types of exercise, of course, are better for your heart health than others. Aerobic exercise ranks as the most beneficial for your heart. Also known as cardiovascular exercise or simply "cardio," it includes physical activities like running, jogging, swimming, cycling, jump-roping and more.

Aerobic exercise is distinguished from other types of exercise by its use of oxygen. Your body will consume more oxygen when performing aerobic exercises. All aerobic exercises speed up your heart rate and your respiratory rate, which in turn increases your body's consumption of oxygen.

Aerobic exercise has also been shown to reduce inflammation. Inflammation in the body, of course, is a risk factor for heart disease. People who suffer from chronic bodily inflammation are more likely to develop heart dsease than their counterparts with low level of inflammation in their body.

In addition to improving your heart health, aerobic exercise promotes a healthy respiratory system. It can improve lung capacity and function, which in turn can lower your risk of developing respiratory conditions.