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Two new studies find small changes people can make Help yourself live longer.
The first article, published in lancetfound that “small but realistic” increases in moderate-to-vigorous intensity physical activity could reduce the risk of death in a significant number of people.
Researchers led by academics from the Norwegian School of Sport Sciences hope to assess the impact of small increases exercise among the least active and the general population.
The study examined data from nearly 95,000 middle-aged and older people in the UK and 40,000 people in Norway, Sweden and the United States.
The study found that just five extra minutes of brisk walking each day could reduce deaths by 6% in the least active people and reduce the risk of death by 10% in the general population.
The team also analyzed the decrease in daily sitting time.
Data from the UK arm of the study, taken from the UK Biobank study, which tracks the health of middle-aged adults, also showed that reducing sitting time by 30 minutes a day could reduce deaths by 4.5% for all adults in the study, in addition to those who were already very active.
“Given that all people are unlikely to achieve the World Health Organization (World Health Organization) recommendation of 150 minutes of moderate-to-vigorous intensity physical activity per week, our data highlight the large impact of realistic and achievable behavioral targets on population health,” the authors wrote.
Study co-author Professor Melody Ding from the University of Sydney’s School of Public Health said: “Inactive lifestyles are linked to a range of health problems, and this study shows that even small increases in physical activity can have huge public health benefits.”
Meanwhile, another study published in eClinicalMedicine points out that there are some small changes people can make to extend their lives.
Experts, led by academics from the University of Sydney, gathered information on the activity, diet and sleep levels of 50,000 people with an average age of 64 who took part in the UK Biobank study.
They were then followed for an average of eight years.
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During this follow-up period, there were 2,400 deaths and nearly 10,000 cases heart disease The number of confirmed cases has reached 3,000 type 2 diabetes7,600 cancers, 1,500 cases lung disease and 500 cases Dementia.
The team said people who slept the best, exercised the most and ate the healthiest lived 9.35 years longer than those who slept the worst, had the lowest activity levels and had the worst diet, and spent more time healthy throughout their lives.
Overall, they estimated that for people with the worst sleep, lowest activity levels and worst diets, a “combination dose” of five minutes more sleep, two minutes more moderate to vigorous physical activity and half a serving of vegetables a day could extend life by a year.
“This study shows that small concurrent improvements in sleep, physical activity, and diet quality are associated with theoretical gains in clinically meaningful lifespan and healthspan,” the authors wrote.
Study leader Dr Nicholas Comer from the University of Sydney said: “Sleep, physical activity and nutrition are all factors known to be associated with healthy living, but they are often studied in isolation.
“By looking at these factors together, we can see that even small adjustments can have a significant cumulative impact over the long term.”