January 21, 2026 | 01:03 pm
TEMPO.CO, Jakarta - Feel like you don't have time to exercise? The good news is, you don't have to spend an hour at the gym to reap the health benefits. Recent research shows that adding just 5 minutes of moderate physical activity each day is enough to reduce the risk of premature death by about 10 percent.
This finding comes from a large study published in the renowned medical journal The Lancet. Researchers from the Norwegian School of Sport Sciences found that small changes in daily habits, particularly reducing sitting time and increasing movement, can have a significant impact on long-term health.
Large Study with Data from Thousands of Participants
This study analyzed data from more than 135,000 adults from several countries, including the United States, the United Kingdom, Sweden, and Norway. The average age of the participants was 64 years.
The results showed that:
- Adding about 5 minutes of moderate physical activity per day, such as brisk walking, can reduce the risk of premature death by about 10 percent.
- Reducing sitting time by 30 minutes per day was also associated with a reduction in the risk of death by about 7 percent.
Moderate activity includes simple movements that increase your heart rate, such as brisk walking at a speed of around 5 km per hour.
Why Can Small Movements Have a Big Impact?
According to researchers, the human body is designed to move. Prolonged sitting can increase the risk of heart disease, diabetes, obesity, and other metabolic disorders.
Interestingly, the greatest benefits are felt by those who were previously the least active. This means that even for people who rarely move, even small changes can have a significant impact on their health.
This shows that exercise isn't about extreme intensity, but rather consistency and daily habits.
Examples of Easy 5-Minute Activities
You don't need special equipment or a lot of time. Some examples of simple activities you can do every day include:
- Brisk walking around the house or office
- Going up and down the stairs for a few minutes
- Light stretching during work breaks
- Active housecleaning
- Walking to the nearest convenience store instead of driving
The key is to make movement part of your daily routine.
Researchers' Opinion: Small Changes for Large Population Impact
Experts emphasize that these findings are not individual medical guidelines, but rather a snapshot of the health impacts if the general public moves even a little more each day.
If these habits were widely adopted, the potential for preventing premature death at the population level could be significant. In other words, small steps taken by millions of people could make a big difference in public health.
Why Are These Findings Important?
Many people believe that exercise must be long-lasting and high-intensity to be beneficial. This research challenges that notion.
It's important to remember that every movement has health value. You don't need to exercise vigorously to reap health benefits. Furthermore, when aiming for a specific goal (weight loss, muscle training, etc.), consistency is more important than duration.
This approach makes an active lifestyle feel more realistic and easier to implement, especially for those who are busy or just starting to move.
Adding 5 minutes of physical activity each day has been shown to reduce the risk of premature death by up to 10 percent. Furthermore, reducing sitting time also provides additional health benefits.
No drastic changes are necessary. Start exercising from small steps, do it consistently, and let your body feel the benefits in the long run.
THE CHOSUN ILBO | THE LANCET
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