These days, social media is saturated with fitness trends, many of which promote an all-or-nothing approach, often putting people off getting started entirely. But what if powerful change could come from something smaller? That was the subject of investigation for a recent study published in The Lancet.
What did the study find?
Researchers examined existing data from large cohort studies conducted in Norway, Sweden, the USA, and the UK that included more than 100,000 participants. After analysing the data, which was based on device-measured physical activity and sedentary time rather than self-reported activity data (which is more subject to bias and error), the researchers estimated how many deaths could potentially be prevented across the global population by introducing small, daily lifestyle changes.
Based on their data models and adjusting for lifestyle factors such as age, sex, BMI, smoking and health status, the researchers found that adding just five minutes of moderate to vigorous physical activity per day could help prevent up to 10% of all deaths from any cause. They also found that sitting for 30 minutes less a day could prevent up to 7% of deaths.
What does this mean for us?
While these figures might look relatively small on paper, they are hugely significant in the context of the global population – and highlight the powerful health benefits of adding just a little bit of physical activity into your day.
When, according to the World Health Organization, 31% of adults and 80% of adolescents don’t meet the recommended levels of physical activity, it’s so important to know that small, daily changes are valid and can make a difference.
‘These results show that small steps can have a large impact,’ the study’s co-author Maria Hagströmer, told Health Management Magazine. ‘You don’t need to run marathons – just a few extra minutes of brisk walking each day can make a difference.’
‘Our study focuses on realistic changes. For many people, reducing sitting time or adding short bouts of activity is more achievable than large lifestyle modifications,’ added co-author Ing-Mari Dohrn.
Related StoryThe bottom line
Adopting and keeping up regular exercise habits that meet activity guidelines and that you enjoy is crucial to living a long, healthy life – and this study doesn’t suggest otherwise. What it does show is that everybody has to start somewhere, and that just starting can be incredibly powerful in itself.
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Hannah Bradfield is a Senior Health and Fitness Writer for Women’s Health UK. An NCTJ-accredited journalist, Hannah graduated from Loughborough University with a BA in English and Sport Science and an MA in Media and Cultural Analysis. She has been covering sports, health and fitness for the last five years and has created content for outlets including BBC Sport, BBC Sounds, Runner’s World and Stylist. She especially enjoys interviewing those working within the community to improve access to sport, exercise and wellness. Hannah is a 2024 John Schofield Trust Fellow and was also named a 2022 Rising Star in Journalism by The Printing Charity. A keen runner, Hannah was firmly a sprinter growing up (also dabbling in long jump) but has since transitioned to longer-distance running. While 10K is her favoured race distance, she loves running or volunteering at parkrun every Saturday, followed, of course, by pastries. She’s always looking for fun new runs and races to do and brunch spots to try.
