Adding just a few minutes of movement to your daily routine could have a profound impact on your longevity, according to a major new international study. The research, which analysed data from tens of thousands of adults, suggests that small, consistent efforts are enough to deliver significant health rewards.
The Science Behind the Minutes
The groundbreaking study, published in the prestigious medical journal The Lancet, assessed health data from a vast pool of nearly 135,000 participants. This included almost 95,000 middle-aged and older adults from the UK, drawn from the UK Biobank study, alongside 40,000 people from Norway, Sweden, and the United States.
The findings are strikingly clear: an extra five minutes of moderate-to-vigorous intensity physical activity each day was associated with a 10 per cent reduction in the risk of death among the general population.
For the UK cohort specifically, the research highlighted another crucial finding. It indicated that reducing daily sedentary time by 30 minutes could prevent 4.5 per cent of deaths among the study's adult participants, excluding those who were already highly active.
Five Expert-Recommended Moves for Busy Lives
In light of this compelling evidence, integrating more movement into a hectic schedule is more important than ever. Fitness professional Tara Riley, a specialist in pilates, barre, and strength training, has curated a list of five simple, equipment-free exercises designed to be seamlessly woven into any day.
1. Squats for Reactivation
Riley champions squats as an excellent way to counter prolonged sitting. "They are a really great way to reactivate those glutes and use those legs," she explains. For proper form, stand with feet hip-width apart, send your hips back, and keep weight in your heels. Beginners can practise by hovering over a chair, while those seeking more intensity can add small pulses at the bottom of the movement.
2. Plank Variations for Core Stability
Planks are highly effective for building full-body strength and stability, engaging the shoulders, hips, and core. Riley acknowledges that long holds can be daunting, so she suggests starting on hands and knees with knee taps—gently lifting knees off the floor and tapping them down. As strength builds, aim to hold the hover. For wrist comfort, perform the plank on your forearms instead.
3. Hip Mobility Drills
Targeting an area that becomes tight from excessive sitting, hip mobility exercises are vital. Riley recommends leg circles and directional lifts to move the joint through its full range of motion. "Stand up and pop your hand on a surface," she instructs, "lift one leg straight forward and back, then out to the side, for 15-20 reps each." Follow this with slow, controlled circles to strengthen and mobilise the hip.
4. Tabletop Toe Taps for Desk Workers
This core exercise is ideal for those who sit at a desk all day, helping to strengthen the muscles that support an upright posture. Lie on your back with knees bent at a 90-degree angle in a "tabletop" position. Slowly tap one toe to the floor at a time, then return it, ensuring your lower back does not arch. The focus is on keeping the core engaged and stable throughout the movement.
5. Shoulder Glides for Posture
To combat rounded shoulders and improve upper back health, Riley suggests shoulder glides. Stand with your head, shoulder blades, and hips against a wall. Reach both arms overhead, keeping the backs of your hands against the wall. Slowly draw your elbows down towards your waist, then glide them back up, maintaining contact with the wall to ensure proper scapular movement.
A Small Investment for Long-Term Gain
This research powerfully underscores that you don't need hours in the gym to reap health benefits. The cumulative effect of brief, daily movement is substantial. As the study concludes, even minor increases in physical activity can deliver meaningful reductions in mortality risk. By incorporating short-burst exercises like these into your routine, you are making a simple yet powerful investment in a longer, healthier life.
