A new Lancet meta-analysis shows that adding just a few minutes of daily physical activity or reducing sitting time can significantly lower the risk of premature death, highlighting how small, realistic lifestyle changes can deliver major health benefits.
Written By: Akanksha Katre, BPharm
Reviewed By: Dr. Gaurav Pathare,
BAMS, Ayurveda Expert
and Wellness Coach
A major new meta-analysis published in The Lancet finds that very small increases in daily movement and reductions in sedentary time are tied to meaningful decreases in premature death across the adult population. The research pooled device-measured activity data from more than 135,000 adults in the UK, United States, Norway, and Sweden to model how tiny habit changes could influence mortality risk.
The headline finding is striking. Just five extra minutes per day of moderate-to-vigorous physical activity, such as brisk walking, gardening, climbing stairs, or cycling, was associated with up to a 10 percent lower risk of death from any cause when applied across the general population. Even among the least active adults, adding five minutes was linked with roughly a 6 percent reduction.
The benefits scaled with more activity. An additional 10 minutes of moderate-to-vigorous activity daily was associated with an even larger drop in mortality, about 15 percent lower risk across most adults.
Researchers also examined sedentary behavior. Replacing 30 minutes of sitting time each day with movement, even light activity, was linked with a 3 to 7 percent lower risk of all-cause death, depending on how active people were to begin with. A larger shift of one hour less sedentary time corresponded with reductions of around 13 percent in mortality for much of the adult population.
These estimates are based on statistical modelling rather than clinical trial interventions, meaning they reflect associations rather than strict cause-and-effect. Still, they provide one of the clearest population-level pictures yet of how modest movement changes could translate into lives saved. Researchers emphasize that the effects add up when applied across millions of people, suggesting that scaling small changes could have substantial public health impact.
Dr Richard Godfrey, Senior Lecturer in Coaching and Performance at the College of Health, Medicine and Life Sciences, Brunel University of London, said the study is excellent and important because it draws on a very large number of participants, giving the findings strong statistical weight that health professionals and policy makers should take seriously. He noted that behaviour change remains the hardest part of increasing physical activity, especially for people who currently do little exercise and may struggle with motivation and warned that simply telling people to be more active can oversimplify complex personal and medical circumstances. Godfrey explained that moderate activity generally corresponds to 60 to 80 percent of a person’s maximum heart rate, while vigorous activity is around 80 to 100 percent, adding that for very inactive individuals maximum heart rate can be roughly estimated as 220 minus age. He said the research reinforces how valuable any increase in physical activity can be, but also highlights the risk posed by even small reductions, suggesting that GPs and policy makers should treat minor injuries or barriers that limit movement seriously to ensure people can meet activity guidelines and avoid gradual declines in daily activity.
The analysis was based on accelerometer and wearable device data rather than self-reports, which strengthens confidence in how movement and sitting were measured.
Maria Hagströmer, professor at the Department of Neurobiology, Care Sciences and Society and co-author of the study, said the findings show how powerful small changes can be. “People do not need to run marathons. Just a few extra minutes of brisk walking each day can make a real difference.”
Ing-Mari Dohrn, docent at the Department of Neurobiology, Care Sciences and Society and another co-author of the study, said the emphasis was on everyday possibilities. “We looked at realistic changes. Reducing sitting or introducing brief moments of movement is far easier than attempting large lifestyle modifications.”
In practical terms, this means that simple actions, such as taking a slightly longer walk, breaking up sitting with short stands or light chores, and opting for stairs instead of lifts, can move the needle on health outcomes. For clinicians and health communicators, the message is clear: every minute of movement counts, and small steps can add up to real survival benefits.
References
Ekelund U, Tarp J, Ding D, Sanchez-Lastra MA, Dalene KE, Anderssen SA, Steene-Johannessen J, Hansen BH, Morseth B, Hopstock LA, Sagelv E, Nordström P, Nordström A, Hagströmer M, Dohrn IM, Diaz KM, Hooker S, Howard VJ, Lee IM, Fagerland MW. Deaths potentially averted by small changes in physical activity and sedentary time: an individual participant data meta-analysis of prospective cohort studies. Lancet. 2026 Jan 13:S0140-6736(25)02219-6. doi: 10.1016/S0140-6736(25)02219-6. Epub ahead of print. PMID: 41544645.https://doi.org/10.1016/S0140-6736(25)02219-6
Five extra minutes of movement a day can save lives, study in The Lancet finds, Karolinska Institutet, 14 January 2026, https://news.ki.se/five-extra-minutes-of-movement-a-day-can-save-lives-study-in-the-lancet-finds
expert reaction to small, achievable changes in physical activity linked to lower mortality risks, 13 January 2026, Science Media Centre, https://www.sciencemediacentre.org/expert-reaction-to-small-achievable-changes-in-physical-activity-linked-to-lower-mortality-risks/