Just five minutes of moderate exercise a day could help reduce the risk of premature death, according to new research examining health data from around 150,000 adults in the UK, US and Scandinavia. Researchers say small increases in physical activity may deliver measurable long-term health benefits, particularly for people who are largely inactive.

The study found that activities such as brisk walking, cycling, climbing stairs or other forms of moderate movement could help prevent nearly one in 10 early deaths across the population. Researchers said the findings highlight how even limited daily movement may improve public health outcomes and support longer life expectancy.

Ulf Ekelund, a professor of physical activity and health at the Norwegian School of Sport and lead author of the study, said the results showed that modest increases in movement can have a significant impact at the population level. He added that adults should still aim to meet the World Health Organization’s recommendation of at least 150 minutes of moderate-intensity exercise each week.

The research also linked reduced sedentary time to improved health outcomes. According to the findings, cutting daily sitting time by 30 minutes was associated with a 7% reduction in the risk of early death. Physical inactivity is widely recognised as a contributor to chronic disease and other health complications.

Short bursts of movement

Researchers and health experts said structured gym sessions are not the only way to improve fitness and overall wellbeing. Short periods of movement spread throughout the day — sometimes described as “exercise snacking” — have also been associated with better heart health and improved muscular endurance.

These activities can include household chores, walking short distances, dancing, or climbing stairs at a faster pace. Studies cited in the report found that people were more likely to maintain these smaller activity habits because they fit more easily into daily routines.

Nicole Logan, an assistant professor of kinesiology at the University of Rhode Island, said physical activity supports muscle strength, bone health and physical function, all of which are linked to healthier ageing and lower mortality risk.

Other research referenced in the report also suggested that combining aerobic activity with muscle-strengthening exercises may help older adults live longer and lower their risk of serious health conditions.

Health experts involved in the research said consistency and gradual increases in activity levels remain important. They advised people to begin with manageable amounts of exercise and build routines that suit their lifestyle and physical ability.