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Just five minutes more activity can increase your lifespan
2026-01-18 23:49:09 / JETË
Five minutes at the right time, just five more minutes a day. Science is starting to show us that, when used in the right way, those minutes can really change the balance of longevity, writes salute.eu.
And this is where two studies begin, which attempt to determine the value of this difference.
The study published in "The Lancet" starts right here and tries to quantify the effect of small but realistic changes, measured with equipment and not just theoretically indicated.
The most concrete data is this: adding five minutes of moderate-intensity physical activity per day, for example, walking at about 5.0 km/h, is associated with a reduction of about 10% in all deaths among most adults who do 17 minutes of moderate activity per day – and about 6% among the least active, those who do only two minutes per day at that intensity on average.
The study adds another piece of the puzzle that we often underestimate: it's not just "moving more" that matters, but also "sitting less."
Reducing sitting time by 30 minutes a day is associated with a 7% reduction in deaths among those who spend about 10 hours a day sitting, and about 3% among the most sedentary, who spend up to 12 hours.
The greatest benefit, as expected, appears when if the 20% least active were to increase their activity by five minutes per day, the overall impact would be most pronounced.
When the number of minutes doubles, the curve continues to shift: 10 more minutes a day of at least moderate activity is associated with a 15% reduction in deaths among the majority and a 9% reduction among the least active, while 1 hour less sitting is associated with a 13% reduction among the majority and a 6% reduction among the least active.
The more exercise people between the ages of 50 and 70 do, the lower the incidence of Alzheimer's disease and dementia.
The study combines data from over 135,000 adults from multiple cohorts in Norway, Sweden and the United States, with an average follow-up of eight years.
A combination of factors
For people with the worst sleep, physical activity, and eating habits, the authors estimate that a small number of coordinated adjustments can translate into surprising benefits: five minutes more sleep, two minutes more than average energy activity, and half an extra serving of vegetables a day could theoretically add an extra year of life to those starting out the worst.
About 7-8 hours of sleep, more than 40 minutes of activity per day, and a healthy diet are associated with over nine years of additional life.
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