Cut Sitting Time By 30 minutes to Live Longer, Researchers Say

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New York: A small increase in daily physical activity could significantly reduce the risk of premature death, according to a major new study published in The Lancet.

Researchers found that adding just five minutes of moderate-to-vigorous physical activity each day could lower the risk of death by up to 6% among the least active people, while reducing daily sitting time by 30 minutes could prevent up to 7% of deaths across the population.

The study analysed health and activity data from more than 150,000 adults in the United States, the United Kingdom, Sweden and Norway, using device-measured physical activity and an average follow-up period of eight years.

Lead researcher Professor Ulf Ekelund of the Norwegian School of Sport Sciences said the findings show that even minimal lifestyle changes can have a meaningful public health impact.

“In a population where 100,000 people die each year, about 6,000 deaths could be prevented by a five-minute increase in daily activity among the least active,” Ekelund said. When applied to the entire population, the potential reduction rose to nearly 10% of deaths.

The researchers also found that cutting sitting time by half an hour a day could prevent around 3% of deaths among the least active, and up to 7% overall.

Health experts welcomed the findings, saying they reinforce the idea that “movement is medicine.” Exercise physiologists and doctors noted that short bursts of activity can improve both physical and mental health, extend disability-free years of life, and reduce reliance on medication.

The authors said future research will examine whether small increases in daily steps could further reduce deaths and disease risk, underscoring that even modest changes in movement habits can deliver powerful long-term benefits.