A global analysis of more than 135,000 adults found that as little as five minutes of daily brisk walking is associated with a measurable reduction in overall death risk.
By yourNEWS Media Newsroom
Small, incremental increases in daily physical activity can significantly reduce the risk of premature death, according to a large international study that challenges long-standing assumptions about the amount of exercise needed to improve longevity.
The research, published in The Lancet, analyzed data from more than 135,000 adults across multiple countries and examined how modest changes in movement and sedentary behavior affect mortality. Researchers found that adding just five minutes of moderate-to-vigorous physical activity per day—such as brisk walking—was associated with a 10 percent reduction in the risk of death in the general population.
Among the least active participants, who averaged roughly two minutes of daily activity at baseline, an additional five minutes of movement was linked to a 6 percent reduction in mortality risk. The findings held regardless of participants’ starting activity levels, suggesting benefits accrue even from very low baselines.
The study was led by researchers from the Norwegian School of Sport Sciences and focused on practical, achievable behavioral changes rather than adherence to existing public health targets. Current guidelines from organizations such as the World Health Organization recommend at least 150 minutes of moderate physical activity per week, a benchmark the authors note many people find difficult to meet.
In addition to movement, the researchers examined sedentary behavior. They estimated that replacing 30 minutes of sitting each day with light or moderate activity could prevent approximately 7 percent of deaths globally. The authors described this reduction as feasible in everyday settings, highlighting routine substitutions such as standing, walking during phone calls, or brief periods of movement throughout the day.
Physical inactivity remains a major global health concern. According to international health estimates, sedentary lifestyles are responsible for at least 9 percent of deaths worldwide and rank among the leading contributors to preventable mortality. The study’s authors emphasized that small changes, when adopted at scale, could yield substantial population-level health benefits.
The findings are supported by related research published in eClinicalMedicine, which examined combined lifestyle factors using UK Biobank data. That analysis found that modest simultaneous improvements—such as adding five minutes of sleep, two minutes of moderate physical activity, and half a serving of vegetables per day—were associated with an estimated one-year increase in life expectancy among individuals with the poorest baseline health behaviors.
Researchers involved in both studies noted that sleep, diet, and physical activity are often examined separately, despite interacting effects on long-term health. When evaluated together, even minimal adjustments across multiple domains appeared to produce cumulative benefits over time.
The studies do not suggest that brief activity replaces higher levels of exercise but indicate that meaningful health gains are possible well below traditional fitness thresholds. The authors concluded that reframing public health guidance around small, realistic behavioral changes may be more effective in reducing mortality than focusing solely on more demanding exercise targets.
Original article
Comments