Walking just 30 minutes a day could cut your risk of falling victim to nearly two dozen illnesses, including dementia and cancer, says new research.

Researchers made the dramatic claims after examining 40 previous studies over the last four years. They found that being fit and active ranks alongside not smoking as the most powerful choice we can make to stay healthy, according to the International Journal of Clinical Practice.

And its benefits are universal, helping men and women in all age groups. The study classed regular moderate physical activity as 150 minutes a week, such as 30 minutes of brisk walking or cycling, five days a week, reports the Daily Mail.

This, it said, is associated with a decreased risk of heart disease and stroke. There is growing evidence that this daily bout of exercise could also decrease the risk of dementia in older age.

Other benefits could include a reduced risk of a list of other conditions such as osteoporosis, Type 2 diabetes, depression, obesity and high blood pressure.

Research has also found that a simple half-hour a day of exercise was associated with a reduction in the risk of cancer. If you can step it up to an hour a day, then the gains rise as well, with the incidence of cancer falling by even more.