Research proves: even 5 minutes of physical activity a day can prolong life

New research shows that even a small increase in activity can have a big impact on health and longevity. Even five minutes of moderate activity each day – such as brisk walking, cycling or stair climbing – can prevent about one in ten premature deaths.

This of course does not mean that you will be healthy as an ox if you exercise just five minutes a day, but it is an indication that compared to zero exercise, even this small increase can lead to improvements in overall health. For people who are already quite active or fit, an extra five minutes of exercise will have a smaller effect.

Extending life expectancy

Adults should still aim for the World Health Organization’s recommendation of at least 150 minutes of moderate-intensity physical activity per week. But research shows that those who may struggle to go to the gym or find time in their schedule to exercise can still benefit from an ultra-short workout.

It turns out that even if you reduce the time when you do nothing – it helps. Cutting the daily sitting time by 30 minutes is associated with a 7% decrease in premature mortality among the population. This is especially important because physical inactivity is a leading cause of chronic disease and earlier death.

“Exercise Snacks”

The study builds on many other studies showing how the long-term health benefits of physical activity do not require a radical change in lifestyle. Adding movement to your daily life can have a remarkable effect.

Muscle strengthening activities have also been shown to be beneficial. One American study found that people in their 60s and 70s who combined aerobic exercise with muscle-strengthening activities lived longer and had a lower risk of death, compared to those who did not exercise at all.

Unlike working out at the gym, these “snacks” can be sprinkled throughout the day as part of your regular routine. This can include anything that gets your heart rate up – vigorous vacuuming, dancing to a song in the kitchen or going up and down the stairs faster than usual.