New scientific research has delivered a powerful and accessible message: adding just a few minutes of movement to your daily routine can significantly increase your lifespan. A major international study suggests that small, manageable changes to physical activity levels can have a profound impact on mortality risk.
The Science Behind Short Bursts of Activity
The groundbreaking study, published in the prestigious medical journal The Lancet, analysed health data from a vast pool of nearly 95,000 middle-aged and older adults in the UK, supplemented by information from 40,000 individuals in Norway, Sweden, and the United States. Led by academics from the Norwegian School of Sports Sciences, the findings are compelling for anyone who struggles to find time for the gym.
The research indicates that minor increases in daily moderate-to-vigorous intensity physical activity are directly linked to a lower risk of death. For the least active individuals, incorporating a mere five additional minutes of exercise each day could reduce mortality by 6%. Even more strikingly, for the general population, this small daily commitment could lower the overall risk of death by an impressive 10%.
Data from the UK Biobank portion of the study also revealed another significant statistic. It found that reducing daily sedentary time by 30 minutes could prevent 4.5% of deaths among all participating adults, excluding those who were already highly active. This underscores that both moving more and sitting less are crucial pillars for long-term health.
Five Quick Exercises to Boost Longevity
With this compelling evidence in mind, fitness expert Tara Riley, a specialist in Pilates, barre, and strength training, has outlined five simple, equipment-free exercises. These moves are designed to be seamlessly integrated into even the busiest of schedules, offering a practical way to act on the study's findings.
1. Squats for Activation
"Squats are fantastic, especially if you've done lots of sitting during the day," says Riley. She explains they are an excellent way to reactivate the glutes and legs. For a basic squat, stand with feet hip-width apart, send your hips back and shift your weight into your heels. Beginners can hover over a chair to gauge form, while those seeking more intensity can add small pulses at the bottom of the movement.
2. Plank Variations for Core Stability
Riley strongly recommends incorporating a plank variation to build full-body strength and stability. "You are stabilising through your shoulders, your hips and through your core," she notes. For those new to the exercise, she suggests starting on hands and knees with knee taps—hovering the knees off the ground and tapping them back down. As strength improves, hold the hover. Performing the plank on elbows can alleviate wrist discomfort.
3. Hip Mobility Drills
Targeting an area that becomes tight from prolonged sitting, Riley advocates for hip mobility work. She points out that daily walking only moves the hip joint forwards and backwards, whereas it benefits from side-to-side and circular motion. A simple exercise involves standing with a hand on a surface for support, lifting one leg forward, back, and to the side for 15-20 reps each. Progress to making large circles with the knee to strengthen and mobilise the joint.
4. Tabletop Toe Taps for Core Strength
To counteract hunching from desk work, Riley recommends tabletop toe taps to strengthen the core and improve posture. Lie on your back with knees bent at a 90-degree angle above the hips, shins parallel to the floor. Slowly tap one toe down at a time and return, focusing on keeping the back from arching. For a greater challenge, keep the head curled off the floor during the movement.
5. Shoulder Glides for Upper Body Health
"Your shoulder mobility is really important for your back," Riley states. She advises an exercise called shoulder glides: stand upright against a wall with the back of your head and shoulder blades touching it. Reach both arms overhead so the backs of the hands also touch the wall, then draw the elbows down towards your waist and back up, maintaining contact with the wall throughout.
A Small Investment for a Healthier Future
This significant research, coupled with practical exercise advice, provides a clear and achievable roadmap for better health. The message is empowering: you don't need to commit to lengthy gym sessions to reap substantial benefits. Integrating short bursts of focused movement into your day can be a powerful tool for enhancing longevity and wellbeing. By dedicating just five minutes to exercises like these, you are making a direct investment in a healthier, potentially longer life.
