![\"longevity](\"https:\/\/www.outsideonline.com\/wp-content\/uploads\/2026\/03\/getting-movement-each-day-concept-longevity-hands.jpg\")
<\/p>\nRecent research suggests you can boost your longevity by making a small lifestyle tweak. It’s especially helpful when you’re low on free time.<\/p>\n
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(Photo: Hands: Peter Finch; Design: Ayana Underwood\/Canva)<\/p>\n
Published March 3, 2026 03:01AM<\/p>\n
Five minutes may not seem like a lot of time in the grand scheme of things. It barely feels like enough time to brew a pot of coffee, write an email, or heck, decide what to cook for dinner. However, five minutes is enough time to contribute to a longer life<\/a>.<\/p>\n A recent paper published in The Lancet<\/a> suggests that just five extra minutes of moderate- to vigorous-intensity physical activity each day could prevent premature death. Moderate-intensity exercise<\/a> is anything that feels somewhat challenging, but doesn\u2019t completely wipe you out, like brisk walking or a steady jog. Vigorous-intensity exercise<\/a> are workouts that gets you breathing hard to the point where you can\u2019t say more than a few words, such as running all-out.<\/p>\n Keep reading to learn more about the study\u2019s findings and how a few extra minutes of movement each day can go a long way when it comes to your health.<\/p>\n Does Moving More Mean a Longer Life? Research Says Yes.<\/p>\n The researchers behind this paper examined health data from previous studies involving more than\u00a0135,000 people. Data on participants was collected from adults in the United States, Sweden, Norway, and the United Kingdom, and from the UK Biobank<\/a>\u2014a huge anonymous dataset of people\u2019s biological information that scientists can use to inform their research.<\/p>\n The researchers focused on the amount of moderate-to-vigorous physical activity people got each day and how long they spent being sedentary. This data was used to figure out the percentage of early deaths that could be prevented if people got five to ten more minutes of movement each day or sat 30 to 60 minutes less each day.<\/p>\n The results? After a follow-up of the participants after an average of eight years, \u201ca five-minute increase in moderate-intensity activity may prevent ten percent of all deaths if everybody in the population increases their activity by this amount,\u201d says one of the paper\u2019s authors, Ulf Ekelund<\/a>, a professor of physical activity epidemiology and health at the Norwegian School of Sport Sciences.<\/p>\n How Movement Improves Longevity<\/p>\n These findings align with previous research<\/a> that suggests exercise can reduce your risk of death, lower the risk of cardiovascular disease, and some cancers. Why is this the case?<\/p>\n \u201cExercise strengthens your heart and lungs, improving blood flow to vital organs and oxygen delivery to tissues. It reduces inflammation, helps cells use energy more efficiently, and improves cell survival,\u201d says Dr. Basmah Safdar<\/a>, an emergency medicine physician and director of Women\u2019s Health Research at Yale School of Medicine.<\/p>\n Plus, exercise is associated with better memory<\/a>, sleep<\/a>, and mental health<\/a>, Safdar explains. And improvements in those three areas are linked to a longer life.<\/p>\n Doctor-Approved Tips for Squeezing in Five Extra Minutes of Exercise Each Day<\/p>\n Many people don\u2019t adhere to the current physical activity recommendations, says Ekelund. According to the World Health Organization, adults between 18 and 65 should aim for 150 minutes<\/a> of moderate-intensity or 75 minutes of vigorous-intensity exercise each week, and incorporate strength training twice a week. Meeting these recommendations can be hard during a particularly busy week full of work meetings, family responsibilities, and other obligations. But every movement counts<\/a>, he says.<\/p>\n No matter if you ski powder, train for triathlons, or bag peaks in your spare time, there are plenty of simple ways to sneak five extra minutes of movement into your days, according to Safdar:<\/p>\n Take the stairs instead of the elevator Want more\u00a0Outside\u00a0health stories?\u00a0Sign up for the Bodywork newsletter<\/a>. If you\u2019re ready to become a runner, join The Weekly 45 Challenge on MapMy<\/a>. The goal is to log 45 minutes of running or run-walking each week in March. That\u2019s it. Plus, you can earn badges along the way and even win some cool prizes.<\/p>\n","protected":false},"excerpt":{"rendered":"Recent research suggests you can boost your longevity by making a small lifestyle tweak. 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\nDo squats or push-ups<\/a> at your desk between meetings or in the kitchen as you make a meal
\nDo wall sits while waiting for your coffee to brew
\nAdd lunges while vacuuming at home
\nTry taking walks<\/a> during meetings to break up sitting time
\nOpt for\u00a0warm-ups and cool-downs before and after your workouts<\/p>\n