New research suggests that just five minutes of moderate physical activity per day could prevent around one in ten premature deaths, potentially helping millions of people live longer. The study, which analysed data from 150,000 adults in the UK, US and Scandinavia, found that small increases in daily movement, such as brisk walking, cycling or climbing stairs, can have a powerful impact on health and 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 impact on reducing premature mortality risk. However, he stressed that adults should still aim for the World Health Organization's recommendation of 150 minutes of moderate-intensity exercise per week. The findings highlight benefits at a population level, particularly for those who struggle to go to the gym or join sports clubs.
Reducing inactivity also proved beneficial: 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 even small changes meaningful. Consistency is key, Ekelund advised, suggesting people start slow and gradually build up activity tailored to their preferences and ability.
The research builds on other studies showing that long-term health benefits do not require radical lifestyle changes. 'Exercise snacking'—short bursts of activity spread throughout the day—can improve heart health and muscular endurance, especially among older adults. Activities like vigorous hoovering, dancing or running up stairs can count, as they get the heart rate up. A US study also found that combining aerobic exercise with muscle-strengthening activities in one's 60s and 70s reduced mortality risk compared to no exercise.
