New research shows that small changes in our daily routines can lead to significant health improvements. You do not need hours at the gym to see results. Adding just five minutes of exercise or sitting 30 minutes less each day is linked to a longer life.
A team from the Norwegian School of Sport Sciences led this global study. They analysed wearable device data from over 130,000 participants across several countries. The findings suggest that even the smallest increases in activity provide meaningful benefits.
Key Findings from the Research
- Five minutes of extra moderate-to-vigorous activity daily can reduce deaths.
- In high-risk groups, this small change could prevent 6 per cent of all deaths.
- In the broader population, it could prevent up to 10 per cent of deaths.
- Reducing sedentary time by 30 minutes also offers meaningful protection.
Who Benefits the Most?
The study focused on two specific groups. One was a “high-risk” group consisting of the least active 20 per cent of people. The second was a broader group including everyone except the most active individuals.
Interestingly, those who currently do the least stand to gain the most. People who are typically inactive and sit for most of the day see the biggest health boosts from these tiny adjustments.
Every Movement Counts
The World Health Organization (WHO) currently recommends 150 minutes of activity per week. While more exercise is generally better, these findings offer hope to those who struggle with motivation.
Scientist Daniel Bailey from Brunel University London notes that “every movement counts”. These small steps provide a manageable starting point for people to eventually increase their activity levels further.
Questions and Answers
How was the risk of death calculated in this study? Researchers used statistical models instead of tracking participants over many years. They estimated each person’s risk and compared it to their peers to see how activity changes might impact longevity.
Does this study prove that exercise causes a longer life? The study is observational, so it does not strictly prove cause-and-effect. however, the large dataset and significant associations suggest the link is very strong.
What counts as moderate-to-vigorous physical activity? Activities like brisk walking, cycling, or any movement that increases your heart rate count towards your daily goal.
Frequently Asked Questions (FAQ)
Is five minutes really enough to make a difference? Yes. For those who are currently inactive, adding just five minutes of brisk movement daily can lower the risk of death by up to 10 per cent.
What if I cannot exercise but can sit less? Reducing sitting time by 30 minutes a day also shows a meaningful reduction in mortality risk.
What did the researchers recommend for future studies? The team suggests future research should look at specific health outcomes beyond mortality. They also want to study data from low-income and middle-income countries.
Where was this research published? The full study is published in the medical journal The Lancet.
