Just five extra minutes of moderate intensity physical activity a day or sitting half an hour less could make a measurable difference for public health, according to a new study published in The Lancet.
Researchers analysed data from more than 135 000 adults in Norway, Sweden, USA, and the UK to understand how small, realistic changes in daily habits affect mortality. Using device-measured physical activity, the team estimated how many deaths could be prevented if people moved a little more or spent less time sitting.
The findings suggest that even modest changes matter. For the least active individuals, adding just five minutes of moderate-to-vigorous physical activity per day could prevent about 6% of deaths. When applied across the population – excluding the most active – this figure rises to 10%.
Reducing sedentary time also showed benefits, though smaller. Sitting 30 minutes less each day could prevent around three percent of deaths among the least active and seven percent across the population.
Maria Hagströmer, professor at the Department of Neurobiology, Care Sciences and Society. Photo: Ulf Sirborn.
“These results show that small steps can have a large impact,” says Maria Hagströmer, professor at the Department of Neurobiology, Care Sciences and Society and co-author of the study. “You don’t need to run marathons—just a few extra minutes of brisk walking each day can make a difference.”
Ing-Mari Dohrn, docent at the same department and also a co-author of the study, adds: “Our study focuses on realistic changes. For many people, reducing sitting time or adding short bouts of activity is more achievable than large lifestyle modifications.”
The researchers emphasise that these changes are not a substitute for regular exercise but highlight how small adjustments can contribute to better health at the population level.
Source: Karolinska Institutet
