Imagine if just five extra minutes of movement each day could significantly extend your life. It sounds almost too good to be true, but recent research suggests this simple shift could have profound effects on your health and longevity. While many of us are familiar with the advice to aim for 10,000 steps or 150 minutes of weekly exercise, these goals can feel overwhelming, especially for those who struggle to stay active. But here’s where it gets interesting: what if the key to a longer, healthier life isn’t about hitting lofty targets, but about making small, manageable changes?
A groundbreaking study published in The Lancet (https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(25)02219-6/abstract) explored this very idea. Instead of focusing on whether people meet ideal exercise benchmarks, researchers asked a simpler question: What happens when individuals add just a few minutes of movement to their day or reduce their sitting time? The findings are both surprising and empowering.
I sat down with CNN wellness expert Dr. Leana Wen, an emergency physician and clinical associate professor at George Washington University, to unpack the study’s implications. Dr. Wen, who previously served as Baltimore’s health commissioner, shed light on why this research matters and how it challenges our traditional views on exercise.
CNN: What sets this study apart from other exercise research?
Dr. Leana Wen: This study flips the script by focusing on tiny changes rather than ambitious goals. Instead of asking whether people meet established exercise targets, it examines the population-wide impact of small increases in physical activity and reductions in sedentary time. It’s a refreshingly practical approach that acknowledges the realities of daily life.
To dive deeper, researchers conducted a meta-analysis of data from over 40,000 participants across the United States, Norway, and Sweden, along with a separate analysis of nearly 95,000 participants from the United Kingdom. They zeroed in on moderate-to-vigorous physical activity—think brisk walking, dancing, or gardening—and total sedentary time. The goal? To estimate how many deaths could be prevented by adding just five or 10 minutes of movement daily or cutting sitting time by 30 or 60 minutes.
CNN: What did the study reveal about the power of small changes?
Dr. Wen: The results were eye-opening. Even minor adjustments in daily movement were linked to significant reductions in mortality when applied across large populations. For instance, a five-minute daily increase in moderate-to-vigorous activity among the least active individuals could prevent about 6% of all deaths. When this same change was applied to a broader population, the potential reduction jumped to 10%. And this is the part most people miss: these benefits aren’t just for the already active—they’re especially impactful for those starting from a sedentary baseline.
Reducing sitting time also showed promise. Cutting 30 minutes of daily sitting was associated with a 3% reduction in deaths among the least active, rising to 7% across the broader population. These findings underscore that every minute of movement—and every minute less spent sitting—counts.
CNN: Does this study align with what we already know about exercise and longevity?
Dr. Wen: Absolutely, but it adds an important layer of nuance. Decades of research confirm that physical activity is linked to longer life and lower chronic disease risk, while prolonged sitting increases the risk of cardiovascular disease, diabetes, and premature death. However, traditional guidelines often emphasize thresholds, like the CDC’s recommendation of 150 minutes of moderate-intensity activity weekly. While evidence-based, these targets can inadvertently suggest that smaller efforts don’t matter.
This study challenges that all-or-nothing mindset. It shows that the health benefits of movement begin at very low levels, especially for sedentary individuals. Even incremental increases below guideline thresholds can improve health outcomes. And here’s the controversial part: it suggests that sitting less is just as crucial as moving more, even for those who exercise regularly.
CNN: Does this research change existing exercise guidelines?
Dr. Wen: Not exactly, but it shifts how we perceive them. The current guidelines remain essential for optimizing health across multiple dimensions. However, this study invites us to view these recommendations as aspirational goals rather than rigid rules. Movement is a spectrum, and every step along that spectrum matters. This perspective can be a game-changer for those who feel discouraged by traditional advice.
CNN: Who stands to benefit most from these small changes?
Dr. Wen: The greatest gains are likely among the least active individuals—older adults, those with chronic conditions, caregivers, and people with sedentary jobs. For them, adding even a few minutes of movement represents a significant relative increase. From a public health standpoint, encouraging these small, realistic changes could have a massive impact, as they’re more likely to be adopted and sustained.
CNN: What’s a realistic first step for someone feeling overwhelmed by exercise advice?
Dr. Wen: Start by reframing “exercise” as “movement.” It doesn’t have to be a structured workout—a brisk walk, taking the stairs, or standing while doing chores all count. The goal is consistency, not perfection. Adding a few minutes of movement or reducing sitting time can be a manageable starting point. Over time, these small changes build confidence and momentum.
The study’s core message is reassuring: progress doesn’t need to be dramatic to be meaningful. Small, consistent changes can add up in ways that benefit both you and your community. So, what’s stopping you from taking that first five-minute step today?
But here’s where it gets controversial: If small changes are so effective, should we rethink how we promote physical activity? Should public health campaigns focus less on ambitious targets and more on incremental, achievable shifts? Let us know your thoughts in the comments—do you think this approach could revolutionize how we approach fitness and longevity?
