In a breakthrough finding that offers hope to time-strapped individuals in 2026, researchers have discovered that adding just five minutes of moderate-intensity physical activity per day could prevent thousands of premature deaths.
The large-scale study, conducted by experts at the Norwegian School of Sports Sciences and published in The Lancet, analysed movement data from over 135,000 older adults across Norway, Sweden, the US, and the UK Biobank who wore activity trackers.
The results are striking: increasing daily moderate activity by five minutes could avoid 10% of deaths in the general population and 6% among the least active group (who average only two minutes of activity daily). Raising this to 10 extra minutes per day could prevent up to 15% of deaths. Researchers also found that reducing sedentary time by 30 minutes daily could avert 3–7.3% of deaths depending on the group.
“Considering that it is unlikely for all individuals to achieve the WHO recommendations of 150 minutes of moderate-to-vigorous activity weekly, our data underscore the large impact of realistic and achievable behaviour goals on population health,” the authors noted.
Moderate-intensity exercise — activities that raise your heart rate while still allowing you to hold a conversation, including brisk walking, cycling, swimming, dancing, or gardening. The study highlights that these small, sustainable changes deliver meaningful longevity benefits without requiring intense gym sessions.
Why Moderate Exercise is So Effective
Moderate activity supports heart health by lowering the risk of cardiovascular disease, stroke, and high blood pressure. It also reduces stress levels, improves brain function (including working memory and reaction time in older adults), and aids weight management by making consistent movement more achievable. Strength training remains important, especially for women, to preserve muscle mass and bone density.
While this is an observational study and cannot prove direct causation, the findings strongly reinforce the power of small daily movements for better long-term health.