Boost Longevity: How 5 Extra Minutes of Walking Can Help You Live Longer

If you’ve ever felt that ‘real’ health benefits only come from pulling on a sports bra, signing up for an expensive gym membership or binning all of your favourite foods, new research may offer some welcome relief. According to a recent study published in The Lancet, just five extra minutes of walking a day could reduce your risk of dying early. The study, co-led by Professor Melody Ding from the University of Sydney’s School of Public Health, analysed health and lifestyle data from more than 135,000 adults across Norway, Sweden, the United States and the UK. The findings were surprising: for the majority of adults, adding a small amount of moderate physical activity to their day was associated with a measurable improvement in longevity. Why five minutes matters more than you think The research found that around 80 per cent of adults in the study were highly sedentary, spending close to 10 hours a day sitting. For this group, walking an extra five minutes a day at a moderate pace was linked to a 10 per cent reduction in the risk of early death. That’s not five minutes of power walking or a sweaty fitness class – simply purposeful movement that raises your heart rate slightly. The study also looked at the impact of sitting less. Among the same largely sedentary group, reducing daily sedentary time by just 30 minutes was associated with an estimated seven per cent reduction in deaths from all causes. Professor Ding said: “Inactive lifestyles are associated with a range of health problems and this study shows the huge public health benefit from even small increases in physical activity.” A shift away from ‘all or nothing’ exercise What makes this research particularly relevant – especially for women midlife and beyond – is that it challenges the idea that exercise needs to be intense or time-consuming to be worthwhile. Many of us face barriers to structured exercise, from busy schedules and caring responsibilities to joint pain, fatigue, menopause symptoms or chronic health conditions. This study reinforces that movement doesn’t need to be perfect to make a difference. It also aligns with growing evidence that breaking up long periods of sitting is just as important as planned workout sessions. Even if you already meet recommended activity guidelines, prolonged sedentary time can still negatively affect health. In other words? Going to a yoga class after work doesn’t negate sitting at your desk all day. Why walking is such a powerful habit Walking remains one of the most accessible forms of physical activity. It’s low-impact, free, adaptable to most fitness levels and easy to weave into everyday life. Importantly, it also offers benefits beyond physical health, including improved mood, reduced stress and better sleep – all factors linked to long-term wellbeing. Moderate-paced walking has been shown to support heart health, blood sugar regulation, bone density and cognitive function. When done regularly, even in small doses, it can contribute to meaningful health gains over time. Simple ways to add more walking into your day If five minutes is the goal, the key is to make it feel effortless rather than another item on your to-do list. You’ve no doubt heard them before, but these practical ideas still ring true: Turn one daily task into a walk. Park further away from the shops, get off the bus a stop early or walk to collect a coffee instead of driving. Build a movement cue into your routine. Walk while on phone calls, or take a quick lap around the block after lunch or dinner. Set a reminder. A timer every couple of hours can prompt you to stand up and walk for a few minutes. Make it social. Invite a friend or colleague for a short walk instead of sitting down for a chat. Link it to something you enjoy. Listen to a favourite podcast or playlist and only allow yourself to play it while walking.