A recent study published in The Lancet reveals that even small increases in physical activity – as little as five extra minutes of brisk walking per day – can substantially lower the risk of premature death. The research, analyzing data from over 135,000 adults across the US, Norway, and Sweden, underscores that current public health recommendations may not need to be all-or-nothing.
Key Findings:
- Increased Activity: Adding just 5 minutes of moderate-intensity activity daily could reduce all-cause mortality by up to 10%. Doubling this to 10 minutes could lead to a 15% reduction.
- Reduced Sedentary Time: Cutting 30 minutes of daily inactivity is linked to a 7% reduction in deaths, while an hour less could lower mortality risk by 13%.
- Accessibility: The study emphasizes the feasibility of these changes, particularly for less active individuals, demonstrating that even minimal adjustments can yield significant health benefits.
Why This Matters:
For decades, public health guidelines have focused on achieving 150 minutes of moderate-intensity exercise per week. However, this new research suggests that incremental improvements are not only effective but also more realistic for widespread adoption. The study’s lead author, Ulf Ekelund, PhD, explains that these findings highlight the potential for preventing 10% of all deaths simply by encouraging small daily changes. This is particularly relevant in a world where sedentary lifestyles are increasingly common.
Practical Applications:
The study suggests several ways to incorporate more activity into daily routines:
- Choosing stairs over elevators.
- Walking or cycling for short distances.
- Engaging in active hobbies like gardening, dancing, or even vigorous housework.
Expert Insight:
Bethany Barone Gibbs, PhD, an epidemiologist not involved in the study, emphasizes that this research provides compelling evidence that smaller increases in activity matter. “It would be great to get the whole population to the 150 minutes per week goal, but this study shows the potentially big impact of the much more feasible change of just 5 minutes per day.”
Conclusion:
The findings reinforce the importance of physical activity in extending lifespan, even in small doses. By making minor adjustments to daily routines, individuals can significantly improve their health and well-being. These results challenge conventional wisdom and suggest that public health messaging should prioritize accessible changes rather than solely focusing on ambitious targets.
