Five minutes may not seem like much time in the grand scheme of things. It’s barely enough to brew a coffee, answer a quick message, or decide what to cook for dinner. Yet research suggests that just five extra minutes of movement each day may actually make a meaningful difference for your health and even your lifespan.

A recent study published in The Lancet found that adding only a few minutes of moderate to vigorous physical activity daily could help reduce the risk of premature death. Moderate activity includes things like brisk walking or steady cycling that raise your heart rate but still feel manageable. Vigorous activity includes exercises like running or fast-paced training that leave you breathing hard and unable to speak more than a few words.

The researchers analyzed data from over 135,000 people across the United States, United Kingdom, Sweden, and Norway. After tracking participants for about eight years, they found that even small increases in daily movement—around five minutes—could potentially prevent a significant percentage of early deaths when applied across a whole population. The results highlight a simple idea: consistency matters more than intensity alone.

Experts explain that exercise improves heart and lung function, boosts circulation, reduces inflammation, and supports brain health, sleep, and mood. Even small amounts of movement throughout the day can add up over time. Simple habits like taking the stairs, stretching between tasks, walking during breaks, or doing light exercises while waiting can help you reach that extra five minutes without major effort.