As running challenges get more and more extreme, it can be easy to assume that unless you’re running seven marathon in seven days in seven different continents, you’re not really a runner. But the truth is that a smaller, manageable amount of exercise can make a big, lasting difference – as a new study in The Lancet proves.
What did the study find?
As with the best studies, the results were taken from a large data pool. Researchers examined existing data from studies conducted in Norway, Sweden, the US and the UK that included more than 100,000 participants.
Another plus for the study is that the date was based on device-measured physical activity and sedentary time, as opposed to self-reported activity data (which is more prone to bias and error).
After crunching the numbers, the researchers estimated how many deaths could have been prevented through small, daily lifestyle changes.
The conclusion? Adding just five minutes of moderate-to-vigorous exercise per day could help to prevent up to 10% of all deaths from any cause.
Another easy came in the form of sitting less. Reducing sitting time by 30 minutes a day could, said the researchers, 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.
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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.
Rick Pearson is the senior editor at Runner’s World UK. He’s been with the brand since 2017 and loves testing PB-friendly shoes for on and off road. Rick is a sub-three marathoner, 4-something miler and once completed 100 miles in less than 24 hours. He occasionally likes to remind people of these feats on the Runner’s World podcast, which he co-hosts.
Rick’s running CV also includes racing a steam train over 14 miles (he won, narrowly) and a horse over a marathon (he lost, comfortably).