Just 5 Extra Minutes of Movement a Day Could Boost Your Health

A still, quiet moment before the morning rush may last five minutes. This small pocket of time, as well as those minutes in between tasks over the day, may be valuable.

A groundbreaking study, published in The Lancet in January, 2026 suggests that moving for those few minutes rather than sitting could hold a key to a healthier life. So, embrace those moments each day to yield positive results.

Measuring the Power of Movement
The scope of this research is as impressive as its findings. Led by a team from the Norwegian School of Sport Sciences, the study analyzed data from over 150,000 adults across the UK, US, Norway, and Sweden, according to Medical News Today. Participants used wearable devices to track actual movement.

What the researchers discovered was a potent dose of good news for the average person. The data revealed that replacing sedentary time with just five minutes of moderate-to-vigorous physical activity (MVPA) per day was associated with a noticeable reduction in mortality.

Specifically, for those in the least active bracket, a single five-minute addition of exercise was linked to a six percent reduction in death. For the broader population, the benefit jumped to a potential ten percent reduction.

In addition, the study provides data on sedentary time, finding that by simply reducing sitting time by 30 minutes a day may also yield significant benefits.

“Small changes in physical activity and sedentary time might have profound health benefits in the population if all in the population adhere to these changes,” Ulf Ekelund, lead author of this study, told Medical News Today.

Doing extra movement daily is beneficial as it helps strengthen the immune system, reduces blood pressure, and decreases the risk of inflammation, reported The Washington Post. Over time, these changes are associated with a lower risk of major chronic diseases such as cardiovascular disease and cancer.

A Feasible Path for Everyone
These findings are a gamechanger because they are so achievable. “Every movement counts,” Ekelund told The Washington Post. This means people can approach exercise as a feasible, daily activity rather than a chore to be dreaded.

This shift aligns with a growing desire to approach health more naturally. People are now consciously eating a nutritious diet and making lifestyle changes so they can avoid taking prescription medicines.

The concept that natural movements may count towards a longer, healthier life suggests that they should be woven into people’s daily lives. There are many creative ways to transform those small pockets of time in a day to gain the five extra precious minutes of movement. And since movement is medicine for both mind and body, just go for it!