In my work as a psychiatrist, I often meet people who feel overwhelmed by the idea of improving their health. They believe it requires a complete lifestyle overhaul. In reality, this is not the case, with research increasingly showing that even very small changes can make a meaningful difference to well-being.
A major international study published in The Lancet has found that as little as five extra minutes of moderate-to-vigorous physical activity a day could prevent up to 1 in 10 early deaths.
The study analyzed device-measured physical activity data from more than 135,000 adults across Europe and the United States. Researchers found that small, achievable changes in daily movement, such as brisk walking or climbing stairs, can have a profound impact on population health, particularly among the least active people.
Additionally, the researchers found that reducing sedentary time by 30 minutes a day, such as sitting less at work or at home, could prevent 3 percent of deaths in high-risk individuals and more than 7 percent of deaths at a population level.
Rethinking public health advice
Physical inactivity has a profound impact on population health, estimated to cause as much as 7 to 9 percent of global mortality, so it is an issue we need to address as a society.
The largest benefits seen in the study were when people moved from doing almost no activity to doing just a little more. Gains plateaued at higher levels of activity, reinforcing the message that the biggest health returns come from helping underactive people move more.
The challenge is how to encourage people to move more without making the goal feel overwhelming. This study suggests that public health messaging should emphasise progress over perfection—something I strongly support. Small, realistic increases in movement can save lives, especially among those who are least active.
Mental health benefits of physical activity
While the study focused on physical health outcomes, physical activity is known to deliver powerful mental health benefits too.
A reduction in sedentary time and an increase in physical activity improve mental health in many ways. It can help people sleep better, reduce fatigue, improve body image and mood, and has a direct effect on the brain that can help alleviate depression, possibly through impacting inflammatory cascades. Furthermore, exercise increases cerebral and peripheral circulation, which supports overall health. There’s also growing evidence that higher levels of physical activity in midlife and later life are associated with a lower risk of developing dementia.
Importantly, activity must be practical and fit into daily life. Simple changes, such as getting off public transport one stop early and walking the rest of the way, taking the stairs, or doing short bursts that get you a bit puffed, are often more sustainable than ambitious gym plans. Even 20 minutes, three times a week, can make a real difference. Of course, gyms have their place: Some people may find them intimidating, but they can provide an opportunity for improving social connection, which has its own benefits.
Certain programs, like the Optimal Health Program (OHP) from Clarity Health Care, focus on setting realistic goals and building change gradually. These evidence-based well-being programs put self-management and empowerment at the center of care, supporting participants to move towards improved well-being.
The encouraging message from this research is that meaningful change often begins with very small actions, and that empowering people to take small steps can lead to positive physical and mental health outcomes.