How Much Difference Does 5 Minutes of Movement Make?

A 2026 meta analysis (where they combine and analyze studies to this date) published in The Lancet examined how small, realistic changes in physical activity and sedentary time might influence mortality.

It included 135,046 adults aged over 40 years. Physical activity was measured using accelerometers rather than self report. An accelerometer is a small sensor found in devices like smartphones and wearables that detects movement, vibration, and changes in position by measuring acceleration.

Participants were followed for an average of 8.2 years.

Key results:

• A 5 minute per day increase in moderate to vigorous physical activity in the least active individuals was associated with preventing approximately 6% of deaths during follow up.
  

• If almost everyone except the most active increased activity by 5 minutes per day, the model estimated approximately 10% of deaths may have been prevented.
  

• Reducing sedentary time by 30 minutes per day was associated with preventing approximately 3% of deaths in the highest risk group and 7% at a population level.

The associations were stronger in those who were least active at baseline.

When researchers modelled the effect of everyone meeting current guidelines of 150 minutes per week of moderate to vigorous activity, an estimated 21.5% of deaths may have been preventable in the accelerometer cohorts.

The authors conclude that small, achievable increases in daily movement are associated with meaningful differences at a population level.

Read the full article here: https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(25)02219-6/fulltext

Written by

Samuel Bulten

Exercise Physiologist | Masters in Medicine (Pain Management)

Director, Adapt Movement

Disclaimer

This information is for educational purposes only and is not a substitute for personal medical advice. These blogs are written by Sam Bulten and represent his opinions and insights and are based on his experience and interpretation of the research. As Sam is a human, these opinions and insights are not absolute truths.