Just five minutes of movement daily can help millions of people live longer

Just five minutes of moderate physical activity per day can significantly reduce the risk of premature death and improve long-term health, according to a new international study. This was reported by the BBC.

Scientists have found that even small increases in daily movement—such as brisk walking, cycling, or climbing stairs—can have a serious impact on life expectancy.

The study shows that such a minimal increase in activity could prevent approximately one in ten cases of premature death.

Researchers emphasize that five minutes of movement daily is not sufficient on its own for optimal health, but it is significantly better than a total lack of activity.

“Physical activity is extremely beneficial for preventing high levels of stress and burnout,” says Nicole Logan, an assistant professor of kinesiology at the University of Rhode Island in the USA.

“We know that physical function, muscle strength, muscle quality, and bone health are very good indicators of longevity and a healthier life in later years,” she adds.

The new research includes an analysis of data from 150,000 adults from the UK, the USA, and Scandinavia.

“It was surprising that such small changes in physical activity—just five minutes a day—could have such a large effect on reducing the risk of premature death,” says Ulf Ekelund, lead author of the study and professor of physical activity and health at the Norwegian School of Sport.

According to him, the results demonstrate the benefits of even minimal movement at a population-wide level.

Nevertheless, experts continue to recommend the World Health Organization guidelines of at least 150 minutes of moderate physical activity per week.

However, the study shows that even people who cannot visit gyms or sports clubs can improve their health through more movement in their daily lives.

The research also finds that reducing sedentary time brings benefits. Cutting sitting time by 30 minutes a day is associated with a 7% lower risk of early death.

Scientists emphasize that lack of movement remains one of the primary causes of chronic diseases and shorter life expectancy.

“Consistency is key. People should start gradually and slowly increase their activity,” says Ekelund.

He recommends that physical activity be tailored to each individual’s capabilities and preferences.

The study adds to a growing body of scientific evidence that heavy workouts or drastic lifestyle changes are not necessary to achieve health benefits.

The concept of “exercise snacking”—short periods of movement spread throughout the day—is becoming increasingly popular.

This can include briskly climbing stairs, dancing at home, more vigorous cleaning, or short exercises between daily tasks.

Previous research shows that such short activities can improve heart health, muscle endurance, and metabolism.

According to Prof. Amanda Daley from Loughborough University, it is the small daily habits that lead to a big change in the long run.

“These are things that gradually become automatic habits,” she says.

She recommends simple changes such as parking the car further from the final destination or choosing the stairs instead of the elevator.

Research also shows that even a lower number of daily steps than previously thought can reduce the risk of cardiovascular disease.

One of the cited studies found that between 2,517 and 2,735 steps per day reduced cardiovascular risk by 11% compared to people who take about 2,000 steps per day.

Experts emphasize that the most important thing is for movement to be a regular part of daily life—even in small amounts.