Adding this much exercise to your daily routine may boost longevity

Even small increases in daily physical activity can have a significant impact on health and longevity, according to recent research. A study examining the activity levels of participants over an average of eight years revealed that even modest changes – as little as five to ten minutes – were associated with measurable reductions in mortality risk.

Just Five Minutes Can Make a Difference

Researchers, led by Ekelund, utilized activity trackers to gather objective data, moving beyond self-reported exercise levels. This approach aimed to eliminate the inaccuracies often found in studies relying on participant recall. The team considered factors like disease history, age, and body mass to provide a comprehensive analysis.

The study found that an additional 10 minutes of moderate-intensity activity each day correlated with a 15% reduction in all-cause mortality for most adults. Reducing sedentary time by one hour was linked to a 13% reduction in all deaths and a 6% reduction among those who were initially the least active.

Did You Know? Participants in the study were followed for an average of eight years while wearing activity trackers.

Try Small Changes

Amy W. Pollak, a cardiologist specializing in preventive cardiology at Mayo Clinic Florida, described the findings as “exciting because it’s very tangible.” She noted that the study suggests even small increases in activity can have a substantial effect on mortality rates.

The study’s authors emphasized that these findings are intended to inform population-level benefits and should not be interpreted as personalized exercise recommendations. They also acknowledged the need for further research in low- and middle-income countries.

Expert Insight: This research highlights the potential for widespread health improvements through achievable lifestyle changes, even for individuals already engaging in some physical activity.

Ekelund stressed the importance of making realistic changes, particularly for those who are currently inactive. He suggested building up activity gradually, starting slowly, and continuing activity for those who are already active.

Frequently Asked Questions

What did the study measure?

The study measured physical activity levels using activity trackers and followed participants for an average of eight years, while also accounting for factors like disease history, age, and body mass.

How much additional activity was linked to a reduction in deaths?

An additional 10 minutes of moderate-intensity activity per day was associated with a 15% reduction in all deaths, while reducing sedentary time by one hour was associated with a 13% reduction in all deaths.

Is this study meant to provide individual exercise advice?

No, the authors cautioned that the findings are meant to highlight potential benefits for the population as a whole and shouldn’t be used as personalized exercise advice.

Given these findings, what small change could you make today to incorporate more movement into your daily routine?