What the New Large-Scale Scientific Study Shows
Even very small changes in daily physical activity can lead to measurable benefits for health and life expectancy, according to a major new study based on data from wearable devices.
Data from More Than 130,000 People
The analysis included physical activity data from more than 130,000 participants across multiple countries. The findings show that just five additional minutes of moderate-to-vigorous physical activity per day—or reducing daily sitting time by 30 minutes—are associated with a noticeable reduction in the risk of premature death.
Who Benefits Most from Small Increases in Physical Activity
The study was conducted by researchers from the Norwegian School of Sport Sciences and focused on two population groups:
- a high-risk group comprising the least active 20% of participants, and
- a broader group including everyone except the most active 20%.
According to the researchers, “small and realistic increases in moderate-to-vigorous physical activity of about five minutes per day could prevent up to 6% of deaths in high-risk populations and up to 10% in the general population.”
How the Study’s Results Were Derived
The conclusions were based on statistical modeling rather than long-term follow-up of participants. Researchers estimated each individual’s mortality risk and simulated how that risk would change if physical activity increased or sedentary time decreased.
Why Less Active People See the Greatest Benefits
The largest predicted benefits were observed among individuals with low levels of physical activity and high amounts of sedentary behavior. In other words, those who move the least stand to gain the most from small, achievable changes to their daily routines.
Limitations and the Study’s Key Message
The researchers note that, due to the observational nature of the study, a direct cause-and-effect relationship cannot be established. Nevertheless, the large sample size and strong associations make the findings highly significant and highlight the need for further research, particularly in low- and middle-income countries.
The findings, published in the leading medical journal The Lancet, send an encouraging message to people who struggle to incorporate regular exercise into their daily lives. Even a few minutes of brisk walking, cycling, or simply spending less time sitting can make a meaningful difference. While more physical activity remains better—with the World Health Organization recommending at least 150 minutes of moderate-to-vigorous activity per week—the study serves as a powerful reminder that, ultimately, every movement counts.