Just 5 Extra Minutes of Walking or Sleep Cuts Death Risk, Study Finds

Analyzed 135,000 adults from Norway, Sweden, the US, UK Biobank using device-measured activity (not self-reports). Tracked movement vs. sitting patterns against eight-year mortality. 

Key findings:

• +5 min moderate walking = 10% fewer deaths (moderately active), 6% fewer (least active)

• +10 min activity = 15% death reduction (most adults), 9% (least active)

• -30 min sitting = 7% fewer deaths (average adults), 3% (most sedentary)

• -1 hour sitting = 13% death drop (most), 6% (least active)

• Biggest wins: Least active fifth saw outsized benefits from minimal changes

Modeled 60,000 UK Biobank adults' lifespan by combining sleep, activity, diet. Compared worst vs. best habits over eight years.

Lifespan math:

• Worst habits (poor sleep/activity/diet) vs. optimal = 9+ extra healthy years

• Triple small wins for bottom group: +5 min sleep + 2 min brisk walking + ½ vegetable serving = 1 year added life

• Combined effects beat single changes (sleep alone needs +25 min/day for same gain)

With 50% of adults inactive (WHO 2024) and urban air pollution, benefits may vary. Still, "small moves matter," says Dr. Shifalika Goenka, especially for desk jobs and elders.

Forget heroic workouts. Park farther, take stairs, stand during calls, eat one extra veggie, sleep 5 minutes longer. These micro-changes compound into major longevity. Even sedentary people slashing one sitting hour daily gain 6-13% death risk reduction.

REFERENCE: Ekelund, Ulf et al.; Deaths potentially averted by small changes in physical activity and sedentary time: an individual participant data meta-analysis of prospective cohort studies; The Lancet; https://doi.org/10.1016/S0140-6736(25)02219-6