Adding five minutes of exercise may extend lifespan

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New research suggests that adding just a few extra minutes of physical activity to everyday routines could meaningfully influence overall longevity, particularly among people who are otherwise sedentary.

A large international data analysis drawing on wearable device measurements from more than 130,000 adults across several countries found that an extra five minutes of moderate-to-vigorous activity per day, such as brisk walking, stair climbing or cycling, was associated with notable reductions in early mortality risk. Researchers estimated that if this small increase became a daily habit among the least active individuals, it might prevent up to 6 % of premature deaths in that high-risk group and around 10 % across the wider population.

Reducing time spent sitting by around 30 minutes daily also showed potential benefits in lowering mortality risk. These findings underline that even minor shifts in movement patterns not just long workouts could have important implications for public health.

Experts say the greatest gains appear among those who do the least physical activity, who seem to benefit the most from adding brief bouts of movement into otherwise inactive days. While larger volumes of exercise continue to offer stronger health protection, the new analysis emphasizes that every extra minute of activity can count toward improved longevity and reduced disease risk.

This research builds on a growing body of evidence linking small lifestyle changes such as standing up more often, walking briskly for short periods or breaking up long sittings with broader health gains related to cardiovascular disease, metabolic health and mortality.