Just Five Minutes of Intense Daily Exercise Cuts Cancer Risk by 22%
Published on 07/06/2026 at 22:33 | Redaktion boerse-global.de
Sitting for long stretches is more dangerous than many realise. Researchers at the University of Glasgow tracked 91,292 people for twelve years and found that periods of sitting lasting longer than 30 minutes significantly raise the risk of death. The data also shows that each hour spent seated increases cancer mortality by 9 to 10 percent. Replacing 60 minutes of daily sitting with light physical activity lowers that risk by 12 percent.
The countermeasure is surprisingly short. According to current data on combating physical inactivity, just five minutes of vigorous movement each day reduces overall cancer risk by 22 percent. Experts stress that regular exercise combined with core-muscle training can effectively prevent chronic diseases.
Age-related muscle loss, known as sarcopenia, already affects about 10 percent of people in their 60s — and that figure jumps to 50 percent among those over 80. The Austrian Society for Geriatrics and Gerontology (ÖGGG) recommends at least one high-intensity workout per week. But exercise alone is not enough. Adequate protein and vitamin D intake are crucial for preserving muscle mass.
A popular trainer highlights “hollow body rocks” as an underrated core exercise. Lying on the back with arms and legs extended, the body rocks gently — it sounds simple, but the move targets deep stabiliser muscles. Beginners should hold the static position for 30 seconds before adding the rocking motion. For the classic plank, new benchmarks have emerged: women should aim for 30 to 60 seconds, men for 45 to 90 seconds. People over 60 are advised to perform specific floor exercises for the lower back, holding for up to 90 seconds.
Electromyostimulation (EMS) training promises strength gains similar to conventional workouts in 20-minute sessions. Electrical impulses are delivered through a specialised suit to stimulate muscles. However, skin irritation is possible, and the method is off-limits for people with pacemakers or active cancer.
Since November 2024, physiotherapists in Austria have been allowed to independently decide on the frequency and type of treatment for more than 100 shoulder diagnoses under a “blanket prescription” rule. Initial results show significant improvements in joint function and quality of life.
For those who prefer home workouts, new public-broadcaster programmes will debut on 22 July 2026. Designed as 15-minute daily sessions, they focus on deep stabiliser muscles and balance.
Extreme endurance is still possible: Simon Gronau set a new world record by completing 100 consecutive HYROX Pro races without a rest day.
Meanwhile, the University of Leipzig, within its Excellence Cluster LeiCeM, is researching new approaches to heart damage caused by metabolic syndrome. High blood pressure, obesity and diabetes are key drivers. A mineral supplement may help: 360 mg of magnesium daily can lower diastolic blood pressure by up to 10 mmHg.
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