Even minimal adjustments to daily routines – just a few extra minutes of sleep, slightly more exercise, and a small dietary improvement – can significantly extend lifespan and healthspan, according to new research. A study of nearly 60,000 adults reveals that as little as five additional minutes of sleep per night, two more minutes of moderate physical activity, and half a serving of extra vegetables daily are linked to an average of one extra year of life.
The Cumulative Effect of Small Habits
For years, public health messaging has emphasized the importance of adequate sleep, regular exercise, and a healthy diet. However, this research clarifies how much impact even small changes can have. The study, conducted by researchers at the University of Sydney, analyzed data from the UK Biobank project, tracking participants aged 40-69 over eight years. Participants self-reported dietary habits and wore movement trackers to measure physical activity and sleep patterns.
The findings show that individuals with the least healthy lifestyles (around five hours of sleep, five minutes of daily exercise, and a poor diet) could gain a year of life by making these modest adjustments. This is comparable to making larger changes in just one area, such as sleeping an extra 25 minutes without altering diet or exercise.
Extending Healthspan, Not Just Lifespan
The benefits aren’t limited to simply living longer. The study also suggests that these small improvements can extend healthspan – the number of years spent in good health. Participants who made these changes were estimated to live an additional four years free of major chronic conditions like dementia, heart disease, COPD, and type 2 diabetes. This means not only more years but also more quality years.
Real-World Impact: Just Five Minutes Can Matter
A parallel study of over 40,000 people in Norway, Sweden, and the US reinforces these findings. It suggests that if the majority of the population added just five minutes of moderate exercise per day, roughly 10% of deaths could be prevented over eight years.
Caveats and Future Research
While promising, these studies have limitations. Self-reported dietary data can be inaccurate, and a week of activity tracking may not fully reflect long-term habits. Further research is needed to determine how long these changes must be sustained for maximum benefit, and whether the findings apply across diverse populations.
Ultimately, these studies underscore a powerful message: small, consistent lifestyle improvements can yield substantial health gains. The threshold for making an impact is lower than many believe, and the cumulative effect of these changes could be transformative at both individual and population levels.
