Health
Just 5 Extra Daily Minutes Boosts Longevity
Health Points
- A recent major study finds that adding only five minutes of moderate activity per day can lower the risk of early death.
- Reducing daily sedentary time—even if just by 30 minutes—also supports longer life, especially for highly inactive adults.
- Small changes, like brisk walking or dancing, add up to real health benefits at any age.
Making even the smallest adjustments to your daily activity routine can help you live longer, say new findings in The Lancet.
The research pooled data from over 135,000 adults, showing that just five extra minutes of moderate movement daily is linked to a remarkable reduction in premature mortality.
“Previous research has shown that higher levels of physical activity reduce the risk for premature mortality and many chronic diseases,” says Ulf Ekelund, PhD, lead study author and professor at the Norwegian School of Sport Sciences.
Importantly, the team found that as little as five more minutes per day could prevent about 10% of all early deaths, making this an achievable goal for most people.
Both exercising more and sitting less were connected with better odds of longevity—something especially relevant as people age.
While national guidelines suggest aiming for 150 minutes of moderate activity weekly, this research highlights how even small steps are valuable.
For those currently less active, even minimal increases led to noticeable gains; people with just two minutes a day saw a reduction in risk by adding only five minutes more.
Less time spent sitting also offers benefits; reducing sedentary hours by just half an hour daily was linked to a significant drop in mortality, especially for those who tend to sit the most.
“Public health messages often say that ‘every minute of activity counts’ and ‘any activity is better than no activity,’” says Bethany Barone Gibbs, PhD, of West Virginia University.
Simple ways to boost daily movement include walking, gardening, dancing, strolling after meals, or swapping the elevator for stairs.
For those looking for more variety or a challenge, activities such as hiking, swimming, or team sports are great options.
Ekelund highlights that increased and even moderate activities can help reduce the risk of chronic illnesses, like diabetes.
“All physical activity may reduce blood [sugar levels], although more vigorous intensity may be more beneficial,” he notes.
Though this was an observational study, the large participant group and device-tracked data give the findings extra strength and reliability.
Ready to take a step toward better health? Just five extra minutes of movement each day can set you on the right path—no matter your age or fitness level.
