5 minutes of exercise a day can extend your life - scientists

Small habits lead to big results. Scientific research shows that just five extra minutes of physical activity each day and reducing time spent sitting can significantly extend a person’s lifespan. Experts emphasize that these simple changes are highly important for public health.

According to a study involving 135,000 participants from the United Kingdom, the United States, Norway, and Sweden, five minutes of moderate physical activity per day, such as brisk walking, reduces the risk of death by approximately 10 percent. In other words, even short periods of movement provide substantial health benefits.

An analysis conducted under the leadership of the Norwegian School of Sport Sciences also found that reducing sitting time by 30 minutes per day lowers all-cause mortality by nearly 7 percent. Experts note that moving more and sitting less is one of the fundamental principles of a healthy lifestyle.

The greatest positive effect is observed when daily physical activity is increased by at least five minutes. Activities such as brisk walking, household chores, or gardening accelerate breathing and activate the body. Time spent sitting is recommended to be replaced with light movement.

Interestingly, another study showed that small positive changes in sleep, physical activity, and diet together can further extend life expectancy. For example, sleeping five minutes longer, adding two minutes of moderate or vigorous physical activity, and consuming half a serving more vegetables per day can “gift” an extra year of life to people with unhealthy habits.

Experts state that the optimal lifestyle includes 7–8 hours of sleep per day, at least 40 minutes of physical activity, and a balanced diet. Those who follow these habits may live nearly 10 years longer than others.

In short, big changes do not always require big steps — sometimes five minutes is enough.