OSLO, NORWAY — Adding just five extra minutes of moderate exercise to a daily routine is linked to a 10% lower risk of early death, according to a large international study.

Researchers led by the Norwegian School of Sport Sciences analyzed data from 135,000 people across the United States, United Kingdom, Norway, and Sweden. The findings, published in the medical journal The Lancet, suggest that even small increases in daily activity can help people live longer.

While these results are promising for the public, researchers warned that the findings are based on general patterns and are not meant to replace advice from a doctor.

Along with brief exercise, the study suggests that simply moving more throughout the day is vital. For instance, sitting 30 minutes less each day lowers the risk of an early death by about 7%. The least active 20% of the population saw the biggest health improvements, showing that even minor lifestyle changes can make a big difference for those who are currently inactive.

Defining Moderate Activity

Daniel Bailey, an expert on the health impacts of sitting at Brunel University of London who was not involved in the study, explained that moderate-intensity activity is any movement that makes you breathe a bit harder and feel warmer. Bailey says these activities include:

  • Walking quickly
  • Gardening
  • Housework

Small Changes, Large Rewards

A separate study led by researchers at the University of Sydney further explored how small, combined improvements can extend life. Published in the journal eClinicalMedicine, the study looked at health data from 60,000 people in the United Kingdom.

Researchers found that for people with the least healthy habits, a combination of small daily changes could increase life expectancy by one year. These changes included adding five minutes of sleep, two minutes of exercise, and an extra half-serving of vegetables (about half a cup) each day.

For those who consistently stick to healthy habits, the long-term rewards are even greater. People with the healthiest habits—like sleeping seven to eight hours, exercising for 40 minutes a day, and eating well—tend to live nearly 10 years longer than those with the poorest habits.