New research suggests that just five minutes of moderate physical activity each day could prevent around one in ten premature deaths, offering significant health benefits for millions of people. The study, which analysed data from 150,000 adults in the UK, US and Scandinavia, found that small increases in daily activity, such as brisk walking, cycling or climbing stairs, can have a powerful impact on longevity.
Lead author Ulf Ekelund, a professor of physical activity and health at the Norwegian School of Sport, said it was surprising that such small changes could have a large effect on reducing premature mortality. However, he emphasised that the findings apply at a population level, not necessarily to individuals, and that adults should still aim for the World Health Organization's recommendation of 150 minutes of moderate-intensity exercise per week.
The research also highlighted the benefits of reducing inactivity. Cutting daily sitting time by 30 minutes was linked to a 7% reduction in early death across the population. Physical inactivity is a leading cause of chronic disease and earlier death, making this finding particularly important.
Nicole Logan, assistant professor of kinesiology at the University of Rhode Island, noted that physical function, muscle strength and bone strength are strong predictors of later-life mortality. The study builds on previous work showing that long-term health benefits from exercise do not require radical lifestyle changes; simply adding movement into daily life can have an outsized effect.
Other research supports the idea of 'exercise snacking' – short bursts of activity spread throughout the day – which can improve heart health and muscular endurance, especially in older adults. These snacks can include vigorous housework, dancing or running up stairs, and are easy to integrate into daily routines, with high uptake among participants.
Ulf Ekelund advises starting slow and gradually building up activity, tailored to individual preferences and ability. Consistency is key, and even small increases in physical activity can bring long-term benefits to health and wellbeing.
