Minor adjustments to sleep, exercise, and diet – not drastic overhauls – can significantly increase lifespan and healthspan, according to new research. The common idea that longevity requires extreme dedication to fitness or restrictive diets is proving inaccurate. A recent study published in eClinicalMedicine demonstrates that even adding a few minutes to daily routines can yield meaningful results.
The Power of Small Steps
Researchers at the University of Sydney followed nearly 60,000 participants in the UK Biobank for eight years, using data from wrist-worn trackers and self-reported dietary information. The findings suggest that increasing sleep by just five minutes, adding two minutes of moderate exercise, or consuming an extra serving of vegetables per day could add a year to lifespan for individuals with poor habits.
For those willing to push slightly harder, 24 additional minutes of sleep, four more minutes of exercise, and an extra serving of whole grains could extend healthspan – years lived without major illness – by four years. This underscores the importance of incremental improvements over ambitious, unsustainable goals.
Interconnected Habits Matter Most
Lead author Nicholas Koemel emphasizes that the benefits are greatest when sleep, exercise, and diet are improved in tandem. These behaviors are intrinsically linked; poor sleep often leads to unhealthy food choices and reduced physical activity. The study found that focusing solely on sleep (requiring a 60% increase in sleep time) or diet alone did not produce the same impact as combined adjustments.
Real-World Implications and Caveats
While the U.K.-based data is promising, experts note that dietary habits and healthcare systems vary significantly across countries. For example, the U.S. diet is notably high in ultraprocessed foods, which could affect outcomes. Further clinical trials are needed to confirm these findings definitively.
However, the results align with a separate study in The Lancet, which showed that even a five-minute walk at a moderate pace could reduce mortality risk by 10%. This convergence of independent research reinforces the idea that accessible, sustainable habits are more effective than extreme measures.
“Moving the goal post closer makes healthy habits more practical and sustainable,” says Koemel. These small changes don’t guarantee immortality, but they can kickstart positive routines that endure.
In essence, the message is clear: don’t aim for perfection; aim for progress. Small tweaks to daily life can have a substantial cumulative effect on longevity and overall well-being.
