New research suggests that just five minutes of moderate physical activity each day could prevent around one in ten premature deaths. The study, which analyzed data from 150,000 adults in the UK, US and Scandinavia, found that 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 minimal exercise across the population, rather than on an individual level.
Activities such as brisk walking, cycling or climbing stairs count as moderate exercise. The research also showed that reducing daily sitting time by 30 minutes was linked to a 7% reduction in early death across the population. Nicole Logan, assistant professor of kinesiology at the University of Rhode Island, noted that physical function and muscle strength are strong predictors of later-life mortality.
While the World Health Organization recommends 150 minutes of moderate-intensity exercise per week, the study indicates that those who struggle to meet this target can still benefit from adding small amounts of movement into their daily routines. Consistency is key, Ekelund said, advising people to 'start slow and gradually build up the amount.'
Other research supports the benefits of 'exercise snacking' – short bursts of activity spread throughout the day – which can improve heart health and muscular endurance. These can include vigorous housework, dancing, or running up stairs. Muscle-strengthening activities combined with aerobic exercise have also been shown to help older adults live longer.
