Walking at a 'Brisk' Pace May Protect Against Heart Disease

Contrary to what some people believe, you don't have to spend countless hours sweating away at the gym to reap the benefits of a physically active lifestyle. There's new evidence suggesting that small amounts of exercise -- even walking at a brisk pace -- can lower the risk of many diseases and chronic illnesses.

Researchers presented two new studies at the American Society for Clinical Oncology (ASCO) conference highlight the health benefits of exercise. In one study, more than 3000 women who were being treated for breast cancer were split into one of two groups: the first group exercises for 180 minutes of moderate-intensity activity per week, while the second group engaged in little-to-no exercise. At the end of the eight-year study, researchers found that breast cancer patients who exercised had a greater chance of survival than their sedentary counterparts. 

More specifically, participants in the exercise group had a 50% lower risk of death than their counterparts.

“These preliminary findings add to the increasing body of evidence suggesting that exercise could improve the chances of survival for people diagnosed with breast cancer," said Delyth Morgan, chief executive of Breast Cancer Now. “Crucially, the benefits may also not just be limited to survival. Keeping active may also help patients cope with their treatments better, improving their quality of life and health and wellbeing both during and after treatment.”

In another related study, researchers recruited almost 1,000 men and women who had been diagnosed with stage-three bowel cancer. All of the study's participants were asked to follow the American Cancer Society's (ACS) guidelines regarding nutrition and exercise. For exercise, the ACS recommends 150 minutes of moderate-intensity activity per week. For nutrition, the ACS recommends limiting the consumption of red meat, while aiming for at least five servings of fruit and vegetables per day.

At the end of the study, researchers found that participants who closely followed these guidelines had a 42% lower risk of death than their counterparts who strayed from the guidelines. 

These findings attest to the benefits of short exercises that don't consume a significant part of your weekly schedule. One of the reasons why so many people fail to exercise is because they don't have the time. However, you really don't need a lot of time to reap the benefits of a physically active lifestyle. As long as you put forth the effort to walk or jog several times per week, you'll reduce your risk of many chronic diseases and illnesses, while promoting better health in the process.