Two major studies published Tuesday report that five Minutes of Exercise, such as brisk walking, along with small improvements in sleep and diet, can significantly lower death risk and extend lifespan across populations.
Researchers say modest lifestyle changes could yield measurable health benefits, particularly for people who are least active. The findings come from large-scale analyses tracking tens of thousands of middle-aged and older adults over several years.
Small Activity Gains Show Big Population Impact
One study, published in The Lancet, analyzed data from nearly 95,000 adults in the United Kingdom and about 40,000 participants from Norway, Sweden, and the United States. Researchers focused on people with low activity levels and the general population.
They found that just Five Minutes of Exercise per day reduced deaths by six percent among the least active participants. Across the broader population, the same increase in activity was linked to a ten percent reduction in mortality risk.
The team also examined sedentary behavior using data from the UK Biobank. Reducing sitting time by 30 minutes per day was associated with a 4.5 percent drop in deaths among adults, excluding those who were already highly active.
“Considering that it is unlikely for all individuals to achieve the World Health Organization physical activity recommendations, our data underscore the large impact of realistic and achievable behavior goals on population health,” the study authors wrote.
Professor Melody Ding, a co-author from the University of Sydney’s School of Public Health, said the findings reinforce how small steps matter. “Inactive lifestyles are associated with a range of health problems, and this study shows the huge public health benefit from even small increases in physical activity,” she said.
Combined Lifestyle Tweaks Extend Lifespan
A second study, published in eClinicalMedicine, examined how sleep, exercise, and diet together influence longevity. Researchers from the University of Sydney analyzed data from about 50,000 UK Biobank participants with an average age of 64.
Participants were followed for an average of eight years. During that period, researchers recorded about 2,400 deaths, nearly 10,000 heart disease cases, 3,000 diagnoses of Type 2 diabetes, 7,600 cancers, 1,500 lung disease cases, and 500 dementia cases.
The study found that people with the healthiest combination of sleep, Five Minutes of Exercise, and diet lived an average of 9.35 years longer than those with the poorest habits. They also spent more years in good overall health.
Researchers estimated that a combined “dose” of small improvements could add about one year to life expectancy among those with the worst habits. That included five more minutes of sleep per day, two additional minutes of moderate to vigorous physical activity, and half a serving of more vegetables daily.
“This study demonstrates that small, concurrent improvements in sleep, Five Minutes of Exercise, and diet quality were associated with clinically meaningful theoretical gains in lifespan and healthspan,” the authors wrote.
Experts Urge Realistic Health Goals
Research lead Dr. Nicholas Koemel of the University of Sydney said lifestyle factors are often studied separately, limiting how people understand their combined effects.
“Sleep, physical activity, and nutrition are all factors known to be linked to healthier lives, but they are usually studied in isolation,” Koemel said. “By investigating these factors in combination, we can see that even small tweaks have a significant cumulative impact over the long term.”
Public health experts say the findings may help shift messaging away from strict targets that many people struggle to meet. Instead, they suggest emphasizing achievable changes that fit Five Minutes of Exercise daily routines.
The researchers cautioned that the studies show associations, not direct cause and effect. Still, the large sample sizes and consistent results across countries strengthen the evidence that small lifestyle adjustments can make a meaningful difference.
