It’s 2026. We all know that exercise is good for us. But did you know that even small changes to your daily movement can make a real difference to your health and how long you live? A recent study shows that just five extra minutes of activity a day can reduce premature deaths by around 10%.
The facts
A major international study published in The Lancet analysed data from more than 135,000 adults across the UK, Norway, Sweden, and the USA to see how slight changes in daily habits affect the risk of death. Researchers looked at how slight increases in physical activity and reducing time spent sitting down affect long-term health outcomes. Here’s what they found:
- Just five extra minutes of moderate to vigorous activity each day, like brisk walking, could reduce premature deaths by around 10%.
- Small increases in daily movement were especially beneficial for people who were least active to begin with.
- Reducing the amount of time you sit by 30 minutes a day could also prevent a meaningful number of deaths.
The researchers stress that these changes are realistic and achievable for most people. You don’t need to commit to major lifestyle overhauls. Small, realistic changes really do make a difference.
What could you achieve in 5 minutes?
When you put it like that, we all have to admit that five minutes a day is completely achievable for most of us. And that’s all it takes to start making a difference to your health.
Here are some ideas to get you moving that you can start right now:
- Walk to the shops instead of driving.
- Take the stairs instead of the lift.
- Go for a quick walk around during lunch to stretch your legs.
- Dance to your favourite song while doing housework.
- Stretch or do a few exercises while waiting for the kettle to boil.
- Do 10 squats (or whatever movement you like) during ad breaks while watching tv.
Think of it like this: five minutes here, five minutes there, adds up to real health benefits over time. It’s easy, realistic, and we can all do it.
Ready for more?
We bet that adding in a bit of extra movement will most likely give you the bug, and you’ll be hungry for more. This is where we come in. We’ve got eight hubs in Stockport, so there’s no shortage of activities to try, no matter where you live or work in our community. Choose from activities like:
- Swimming for fitness and fun
- Newly refurbished gyms with all the kit and support you need
- HYROX and group training sessions for all levels
- Group exercise classes to have fun, get active and make friends
- Walking and community initiatives to keep you active outside the gym if that’s not your thing
- Social sports such as Padel, badminton, pickleball and football
- Low-impact and gentle exercise sessions for older adults or those recovering from illness/surgery
- Family-friendly activities to keep the kids busy and spend quality time together
We’re here to help you start small, build confidence, and enjoy every step.
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