It’s well known that physical activity benefits our health and longevity. Meanwhile, a new study from the Norwegian School of Sports Sciences shows that even the smallest changes in daily habits can positively impact lifespan.
Researchers conducted a meta-analysis of data collected from over 130,000 volunteers from various countries, including Norway, Sweden, and the United States. The results revealed that just 5 extra minutes of physical activity each day or reducing sitting time by half an hour can significantly increase lifespan.
Small Efforts, Big Benefits
The research team focused on two groups of participants. The first group, at high risk, consisted of the least active 20 percent. The second, broader group included everyone except the 20 percent of the most active individuals. The researchers assessed the risk of death separately for each age category of volunteers, as reported by Science Alert.
Using statistical models, the researchers found that a “slight and realistic increase in moderate and vigorous physical activity” by just 5 minutes a day could prevent up to 6 percent of all deaths in the high-risk group and 10 percent in the broader population.
“Reducing sitting time by 30 minutes helps prevent a smaller, yet still significant, portion of deaths in both risk scenarios,” the team noted in their report.
Those who are least active and spend most of their day sitting see the greatest benefit from such small changes.
The observational nature of the study did not establish a direct cause-and-effect relationship. However, due to the large volume of data and the significance of the identified correlation, the findings warrant further investigation.
“We only examined overall mortality; therefore, future studies should explore other health indicators,” the researchers stated. They believe additional research using activity measurement devices in low- and middle-income countries is necessary, as “the age structure, level of physical activity, and burden of disease differ from those considered in this study.”
The results offer hope to people who struggle to find time or motivation for regular exercise. Even a few minutes of brisk walking or cycling, or cutting down on sitting time by half an hour, can make a positive difference.
Of course, the more exercise, the better. The World Health Organization recommends 150 minutes of moderate or vigorous physical activity per week. However, even small steps are crucial for a long and healthy life.
“We want to convey a clear message that every movement counts, and engaging sedentary individuals in physical activity brings significant health benefits,” noted Daniel Bailey from Brunel University London, who studies the issue of sedentary lifestyles.
The study’s findings were published in The Lancet.
