Archive · 14 Jan 2026
Small Lifestyle Changes Add Years to Life
Two big studies found that small changes in how we live can help us live longer and healthier.
One study looked at over 135,000 adults and found that adding just 5 minutes of brisk walking or reducing sitting time by 30 minutes each day can prevent many early deaths.
The other study followed 60,000 people for 8 years and found that adding 5 minutes of sleep, 2 minutes of exercise, and half a serving of vegetables each day can add a whole year to your life.
These small changes can make a big difference, especially for people who are not very active or don't eat well.
The studies suggest that everyone should try to move more, sit less, sleep better, and eat healthier to stay healthier and live longer.
Increasing moderate-to-vigorous physical activity (MVPA) by 5 minutes per day may prevent 6% of deaths.
Reducing daily sitting time by 30 minutes may prevent 3% of deaths, especially for those sitting more than 8 hours a day.
Adding 5 minutes of sleep, 2 minutes of exercise, and half a serving of vegetables per day can add a year to life for those with unhealthy habits.
Benefits of increased activity are most significant for the least active individuals.
Reductions in sedentary time are most impactful for those who are highly sedentary.
- Who
- 135,000 adults from UK, US, and Scandinavia; 60,000 people in additional study
- What
- Studies on physical activity, sedentary time, sleep, and diet impact on mortality and lifespan
- When
- Published on January 14, 2026
- Where
- UK, US, Scandinavia, Australia, Chile, Brazil
- Why
- To estimate health impact of realistic, incremental behavior changes
- Study Source
- The Lancet
- Participants
- 135,000 adults from UK, US, and Scandinavia
- Key Finding 1
- 5-minute increase in MVPA per day may prevent 6% of deaths
- Key Finding 2
- 30-minute reduction in sitting time per day may prevent 3% of deaths
- Researchers
- 20 researchers from multiple institutions
- Data Source
- Accelerometer data
- Publication Date
- January 14, 2026
- Additional Study Participants
- 60,000 people
- Additional Study Duration
- 8 years
- Additional Key Finding
- 5 minutes of sleep, 2 minutes of exercise, and half a serving of vegetables can add a year to life
Sources
'Chair' Today, Gone Tomorrow? Moving Even A Little More And Sitting Less May Cut Early Death Risk
Just 5 extra minutes of sleep and 2 more minutes of walking a day can add a year to your life, says Lancet study
Extra 5 Minutes Of Sleep, 2 Minutes Of Brisk Walking Can Add One Year To Your Life: Lancet Study
