The benefits of exercise can't be overstated, but evidence is now quantifying exactly how much you need for specific health benefits.
In a recent body of research, scientists discovered that just five extra minutes of movement could add years to a person's life.
The study, led by the Norwegian School of Sport Sciences, suggests that millions of us could benefit from simply moving for five extra minutes and sitting for half an hour less each day.
Published in the Lancet, it looked at 135,000 people across the UK, US, Norway, and Sweden, providing evidence that even small lifestyle tweaks can have significant rewards, rather than worrying about hitting strict targets.
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New findings show that lifestyle tweaks can have significant rewards
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Even a five-minute brisk walk could cut death rates by an estimated 10 per cent, scientists discovered. And if you manage to cut down your sitting time by just 30 minutes a day, the researchers found a seven per cent reduction in all deaths.
The best news is for those who don't move much right now, as data shows the least active 20 per cent of people saw the greatest benefits from adding just five minutes of movement to their daily routine.
Professor Aiden Doherty from the University of Oxford described the analysis as "excellent" and "a leap forward".
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He pointed out that "up to 10 per cent of all premature deaths might be prevented if everyone were to make small and realistic increases to their moderate-intensity physical activity of five minutes a day".
Daniel Bailey, of Brunel University, agreed, noting that the discovery that just five minutes can save lives is "really promising".
"Simple daily activities like a brisk walk, housework or gardening will do the trick," Bailey explained, proposing swapping for "light activities like pottering around the house or a slow walk".
Experts led by the University of Sydney have also been busy looking at the habits of almost 60,000 people involved in the UK Biobank study.
Small improvements in how we sleep, eat, and move are linked to a longer life
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Published in the eClinicalMedicine journal, this research shows that combining small improvements in how we sleep, eat, and move is linked to a longer life.
For those with the poorest habits, it turns out that just five extra minutes of sleep, two minutes of brisk walking, and half a portion of vegetables daily could add an extra year to your life.
Getting seven to eight hours of shut-eye, over 40 minutes of activity, and eating well was associated with living almost a decade longer compared to those with the worst routines.
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