A global study by researchers in four countries has found that very small lifestyle changes can significantly impact longevity

Five minutes more exercise and half an hour less sitting time each day could help millions live longer, according to an study published in The Lancet, which shows the compound benefits of tiny lifestyle changes.

Researchers analysed data from more than 135,000 adults in Norway, Sweden, the USA and the UK to understand how small, realistic changes in daily habits could impact mortality.

For the least active, adding just five minutes of moderate to vigorous physical activity a day could prevent about 6 per cent of premature deaths and when applied across the population this figure rises to 10 per cent.

Sitting for 30 minutes less each day could prevent around 3 per cent of premature deaths among the least active 7 per cent across the population.

For many people, reducing sitting time or adding short bouts of activity is more achievable than making large lifestyle modifications

Focus on realistic change

“These results show that small steps can have a large impact,” says Maria Hagströmer, co-author of the study. “You don’t need to run marathons – just a few extra minutes of brisk walking each day can make a difference.”

Co-author, Ing-Mari Dohrn, says: “Our study focuses on realistic changes. For many people, reducing sitting time or adding short bouts of activity is more achievable than large lifestyle modifications.”

While the researchers emphasise these changes are not a substitute for regular exercise, they highlight how small adjustments can contribute to better health at population level.

The study, Deaths potentially averted by small changes in physical activity and sedentary time: an individual participant meta-analysis of prospective cohort studies, was a collaboration between researchers at a range of academic institutions in Sweden, Norway, Spain, Australia and the USA, including the Karolinska Institutet, The University of Sydney and Harvard Medical School. 

More: www.hcmmag.com/smallchange