By Susan Williams
As reported in the medical journal The Lancet, a large study of more than 135,000 adults found that even small increases in moderate-to-vigorous physical activity were associated with a lower risk of premature deaths, especially among people who were previously the least active.
Researchers tracked participants’ activity with wearable devices for about eight years. Their analysis found that adding just five minutes of moderate-to-vigorous activity each day could potentially prevent about 6% of deaths among the least active people. Across the broader population, that small increase could potentially prevent up to 10% of premature deaths.
And sitting less matters, too. Reducing sedentary time by about 30 minutes a day was associated with an additional reduction in mortality risk.
What counts as moderate activity?
Nope, you don’t have to run or join a gym.
Moderate activity raises your heart rate and breathing but still allows you to talk. Think brisk walking, gardening or yard work.
Vigorous activity makes talking difficult and includes jogging or hiking uphill.
Those five minutes don’t have to happen all at once. Try a brisk walk, several trips up the stairs, dancing to a favorite song, or short bursts of movement throughout the day.
The bigger picture
Regular physical activity is linked to lower risks of heart disease, stroke, type 2 diabetes and some cancers. It also supports brain health, strength, balance, mobility and healthy bones—and can help preserve independence as we age.
The encouraging message isn’t “exercise harder.” It’s “start where you are.”
If you’re currently inactive, try adding five minutes of purposeful movement today.
Five minutes may sound small, but repeated day after day, those small choices can add up to a healthier life.
Source: “Deaths potentially averted by small changes in physical activity and sedentary time: an individual participant data meta-analysis of prospective cohort studies,” The Lancet, Jan. 24, 2026.
Susan Williams, MEd, RH (AHG), is a certified holistic nutritionist, yoga instructor, Duke trained National Board Certified Health and Wellness Coach, and enthusiastic student of health for older citizens.
Disclaimer: Self Care posts are shared for information purposes only, and are never intended as individual medical advice nor as a substitute for healthcare services.