A recent study published in The Lancet has sparked headlines claiming that just five minutes of exercise a day can significantly reduce the risk of death. However, Professor Devi Sridhar, chair of global public health at the University of Edinburgh, argues that this conclusion is misleading and potentially harmful. While the idea of a five-minute workout is appealing, the evidence does not support it as sufficient for long-term health.
The Study's Methodology and Limitations
The research, which analyzed data from seven large studies in the US, Norway, and Sweden involving roughly 40,000 participants, as well as UK Biobank data with 95,000 participants, modeled the proportion of deaths averted by a five-minute increase in moderate activity. The authors estimated a 6% to 10% reduction in deaths among participants in the multicounty studies, with a smaller effect in the Biobank data. However, Sridhar points out that this was not an interventional study where sedentary individuals were asked to exercise for five minutes daily and then tracked. Instead, the researchers used existing physical activity data to model the relationship between activity and later death, estimating the potential effect of a five-minute increase for anyone, regardless of their baseline activity level. According to Sridhar, the findings reinforce that something is better than nothing, and the biggest health gains occur in the most inactive individuals, but the study should not be used to design a workout routine.
The Need for a Balanced Exercise Routine
Sridhar emphasizes that focusing solely on time increments ignores the type of movement our bodies need. As we age, we require a triangle of exercise: cardio, strength, and flexibility. Cardio, such as walking, cycling, or swimming, strengthens the heart and blood vessels. Strength training, including squats, press-ups, and carrying heavy objects, maintains muscle mass. Flexibility exercises, like stretching, reduce the risk of injury and chronic pain. All three types are equally important, and doing them over the course of a week takes time.
WHO Recommendations vs. the Five-Minute Claim
The World Health Organization (WHO), based on extensive evidence from systematic reviews, meta-analyses, and prospective cohort studies, recommends that adults get 20 to 40 minutes of moderate activity daily, or 150 to 300 minutes per week. This amount has the most significant impact on various health measurements while remaining achievable for most people. Sridhar notes that while she appreciates the appeal of a five-minute solution, the data simply do not support it. She poses a different question: in the 24 hours of each day, how can we not find 20 minutes—the bare minimum—to move? If society and daily life are structured such that this is impossible, that is a greater travesty.
In conclusion, Sridhar asserts that while one does not need to compete in Hyrox or run a 5K, five minutes of exercise per day is not enough to stay healthy and fit into old age. The bar has been lowered to be accessible, but it should not be set so low that it becomes meaningless.
