New research suggests that even minor daily changes in lifestyle, encompassing physical activity, sleep, and diet, can contribute to an extended lifespan and more years lived free of chronic disease. Two primary studies, published in The Lancet and eClinicalMedicine, analyzed data from large populations, indicating that both incremental improvements and optimal health behaviors are associated with significant health outcomes, particularly for individuals with less active habits.
Overview of Research Findings
Multiple studies have explored the impact of lifestyle modifications on longevity and health span. A study published in eClinicalMedicine, drawing on data from nearly 60,000 participants in the UK Biobank, utilized scientific modeling to project the effects of combined improvements in sleep, physical activity, and diet. Researchers, including lead author Nick Koemel from the University of Sydney, noted that small improvements across several behaviors could reduce the magnitude of change needed for any single behavior.
Another study, published in The Lancet, analyzed data from over 135,000 individuals across the UK, US, Norway, and Sweden. This research focused on the population-level associations of minor daily adjustments to physical activity and reductions in sedentary time.
Physical Activity and Reduced Mortality Risk
The study in The Lancet indicated that integrating minor daily adjustments to physical activity and reducing sedentary time correlated with increased longevity. Key findings included:
- An additional five minutes per day of moderate-intensity physical activity, such as brisk walking, was associated with an estimated 10% reduction in all-cause mortality.
- Reducing sedentary time by 30 minutes daily was linked to an estimated 7% reduction in all-cause mortality. This could involve incorporating short hourly walks.
- The most significant benefits were observed among the least active 20% of the population. Increasing daily activity by five minutes for a highly inactive person (e.g., from one minute to six minutes) was associated with approximately a 30% reduction in mortality risk.
- Beyond approximately 24 minutes of daily activity, the rate of risk reduction became less pronounced, suggesting a saturation point for mortality benefits from increased activity.
Professor Ulf Ekelund of the Norwegian School of Sport Science led a segment of this research, which also estimated that if the least active 20% of the population engaged in an additional five minutes of moderate-to-vigorous exercise daily, 6% of premature deaths in this group could be preventable.
Combined Impact of Sleep, Activity, and Diet
The eClinicalMedicine study investigated the combined impact of improvements in sleep, physical activity, and diet on both lifespan (total years lived) and health span (years lived free from cardiovascular disease, dementia, chronic obstructive pulmonary disease, and type 2 diabetes). Findings from this research included:
- For individuals with very poor baseline habits (less than six hours of sleep, about seven minutes of exercise daily, and a poor diet), minor improvements such as an additional five minutes of sleep, two minutes of moderate-to-vigorous physical activity, and a half-cup of vegetables daily were associated with an estimated one-year increase in life expectancy.
- The study projected that more significant modifications, such as achieving an optimal combination of seven to eight hours of sleep, over 40 minutes of moderate-to-vigorous physical activity daily, and an extremely healthy diet (including fish, whole grains, vegetables, and fruits), were associated with projected gains of 9.35 years in longevity and 9.46 years in health span.
- Exercise was identified as having the most significant individual impact on longevity within this model. The research also suggested that healthy habits can reinforce each other; for example, combining exercise with adequate sleep and good nutrition could achieve similar health benefits with less exercise than if exercise were the sole focus.
- Researchers noted that all reported gains are theoretical and should be interpreted as expected or projected benefits rather than confirmed causal effects of intervention.
Both studies utilized objective data collection methods, including wrist-worn accelerometers for measuring movement and sleep, to mitigate the underestimation often associated with self-reported data.
Dietary Patterns and Longevity
Research indicates that overall dietary patterns play a significant role in extending health span, rather than focusing on "superfoods" or complex routines. Evidence consistently highlights the importance of incorporating legumes, whole grains, nuts, fruits, and vegetables into one's diet.
- A 2025 study in Nature Medicine, involving over 100,000 adults, linked adherence to plant-forward diets rich in these foods to improved aging outcomes.
- The ratio of minimally processed plant food to ultra-processed calories has been identified as a significant predictor of health outcomes.
- Whole foods are considered effective due to their "food matrix," which provides a comprehensive package of fiber, micronutrients, protein, fats, and bioactive compounds.
Key dietary components supporting longevity include:
- Healthy Fats: Foods such as almonds, walnuts, and extra-virgin olive oil are associated with reduced cardiovascular risk and lower all-cause mortality.
- Fiber: Higher fiber intake is consistently linked to better metabolic health. Experts suggest aiming for 30-40 grams per day.
- Protein: Adequate protein intake becomes important with age to counteract anabolic resistance. While standard recommendations exist, some experts suggest 0.6 to 0.9 grams per pound of body weight, combined with regular resistance training, for optimal aging. Plant-based protein sources are noted for supporting long-term health, particularly for individuals aged 18 to 65.
Observations from "Blue Zones"—regions associated with long lifespans, such as Sardinia or Okinawa—point to common lifestyle factors including whole-food/plant-based diets, natural movement, and strong social ties. Transferable lessons from these regions emphasize eating a diet high in whole foods and low in ultra-processed items, engaging in social eating, and prioritizing deliciousness to ensure dietary sustainability.
Regarding supplements, experts suggest they are generally for correcting deficiencies or treating defined risk factors. Omega-3s, Vitamin D, and creatine are cited as evidence-supported supplements for muscle and cognitive function, recommended for discussion with a medical professional. Fasting and time-restricted eating are noted for their potential role in avoiding unhealthy snacking rather than being inherently longevity-promoting.
Expert Commentary and Broader Implications
Experts generally support the findings, emphasizing that even modest changes can have substantial long-term effects. Professor Aiden Doherty of the University of Oxford highlighted that the analysis from The Lancet represents a significant advancement, suggesting that up to 10% of premature deaths might be preventable through realistic increases of five minutes in daily moderate-intensity physical activity. Dr. Andrew Freeman, director of cardiovascular prevention and wellness at National Jewish Health, advocated for regular exercise, recommending 20 to 30 minutes of brisk physical activity daily, combining strength and cardio.
Dr. Koemel cautioned that these findings are not a "silver bullet" and stressed the continued importance of existing physical activity guidelines. World Health Organization (WHO) guidelines recommend at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity physical activity per week, plus at least two days of muscle-strengthening activity.
The research aims to provide an accessible starting point for individuals to improve their health, indicating that "doing something is always better than nothing" and that gradual implementation of small lifestyle changes can lead to sustained benefits over decades. Kevin McConway, professor emeritus of applied statistics at the Open University, noted that the complex statistical methods used in some studies make it challenging to fully ascertain the extent to which findings are influenced by analytical choices.