New research suggests that just five minutes of moderate physical activity each day could prevent around one in ten premature deaths. The study, which analysed data from 150,000 adults in the UK, US and Scandinavia, found that even small increases in daily movement 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 very small changes in physical activity of five minutes per day have such a large impact on reducing the risk for premature mortality.' The findings highlight the benefits of adding movement into daily life, particularly for those who may struggle to exercise regularly.
The research also showed that reducing inactivity is 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, so even small changes can make a difference.
Experts recommend that adults aim for the World Health Organization's guideline of 150 minutes of moderate-intensity exercise per week, but note that consistency is key. 'Start slow and gradually build up the amount,' Ekelund advised. Activities such as brisk walking, cycling, or climbing stairs can be tailored to individual preferences and abilities.
Muscle strengthening activities also offer benefits. One US study found that adults in their 60s and 70s who combined aerobic exercise with strength training lived longer and had a lower risk of dying compared to those who did no exercise. Additionally, 'exercise snacking'—short bursts of activity spread throughout the day—can improve heart health and muscular endurance, and is easy to integrate into daily routines.
Nicole Logan, assistant professor of kinesiology at the University of Rhode Island, said: 'Physical activity is really beneficial for preventing high stress rates and high burnout rates. Physical function, muscle strength, muscle quality, bone strength are good predictors of later life mortality.' The study underscores that long-term health benefits do not require radical lifestyle changes; simply adding more movement into daily life can have an outsized effect.
