London, January 14, 2026 – Just five extra minutes of daily exercise and a half-hour reduction in sitting time could considerably extend the lives of millions, according to new research emphasizing the substantial population-level benefits of even modest lifestyle adjustments.
Small Changes, Big Impact: Even 5 Minutes of Exercise Matters
A new study reveals that even minimal increases in physical activity can lead to measurable improvements in health and longevity.
- Adding just five minutes of moderate-intensity physical activity daily is linked to an estimated 10% reduction in deaths.
- Reducing sedentary time by 30 minutes each day is associated with roughly a 7% decrease in all-cause mortality.
- The greatest benefits are seen among those who are currently the least active.
- Combining small improvements in sleep, activity, and diet can add years to your life.
Until now, much of the evidence surrounding premature mortality reduction focused on achieving specific activity targets, overlooking the positive effects of incremental changes. This new research challenges that notion, demonstrating that even small steps toward a more active lifestyle can yield substantial rewards.
Q: How much exercise is enough to see a benefit?
A: The study found that as little as five minutes of moderate-intensity physical activity-like a brisk walk-each day was associated with an estimated 10% reduction in deaths among a study group of 135,000 people from the UK,US,norway,and Sweden.
Researchers with the Norwegian School of Sport sciences also discovered that decreasing sedentary behavior by 30 minutes daily correlated with an approximate 7% reduction in all deaths. The most significant gains were observed in the 20% of the population who were least physically active.
“While this might seem like yet another ‘more physical activity is good for you’ study, the authors have added important new details,” said Prof Aiden Doherty, of the Nuffield Department of Population Health at the University of
