Here's why just 11 minutes of brisk walking daily is rated among the best exercises for total fitness

Health benefits of brisk walking: According to a study published in the British Journal of Sports Medicine, just 11 minutes a day (75 minutes a week) of moderate-intensity activities like brisk walking can have profound benefits (Image: Canva)

The increasingly sedentary lifestyles and fast-paced living are taking a toll on your health. Spending long hours sitting at desks or commuting can lead to a range of health issues over time. However, including regular physical activity, such as walking, into your daily routine can help improve your health and longevity.

According to a study published in the British Journal of Sports Medicine, just 11 minutes a day (75 minutes a week) of moderate-intensity activities like brisk walking can have profound benefits. This minimal investment of time can reduce the risk of serious conditions such as heart disease, stroke, and various cancers.

The study reveals that cardiovascular diseases alone account for 17.9 million deaths annually worldwide, while cancers were responsible for 9.6 million deaths in 2017. Moderate-intensity physical activity has been proven to reduce these risks. Health guidelines recommend that adults aim for at least 150 minutes per week of moderate-intensity activity or 75 minutes of vigorous-intensity activity to maintain their health.

Here are 7 simple ways to include brisk walking in your routine and live longer

Walking in the park: Take advantage of local parks or green spaces for a relaxing and enjoyable walk. The fresh air and natural surroundings can boost your mood and energy levels.

Playing actively with children: Engage in active play with your kids or grandkids. Whether it is playing tag, kicking a ball around, or going for a long walk together, these activities not only increase physical activity but also strengthen family bonds.

Walk meetings: Instead of sitting in a conference room, suggest walking meetings with colleagues. Walking and discussing business matters can enhance creativity and productivity while boosting physical activity.

Taking the stairs: Opt for the stairs instead of the elevator whenever possible. This simple change can add up to significant physical activity throughout the day.

Take a walk break: Try to include short walking breaks into your daily routine. Whether it's a brief stroll around the office or a walk during lunchtime, these breaks can refresh your mind and body.

Walk to work: If possible , walk to work or school instead of driving. It's not only good for your health but also reduces carbon emissions, benefiting the environment.

Create walk groups: Introduce local walking groups or clubs in your neighbourhood. Walking with others can provide motivation, social interaction, and accountability to stick with your exercise routine.