In an era of fitness optimization and quick fixes, a leading public health expert is pushing back against the notion that just five minutes of exercise a day is enough to stay healthy. Professor Devi Sridhar, chair of global public health at the University of Edinburgh, argues that while the idea is appealing, it is not supported by the data.
The Five-Minute Myth
Recent headlines based on a study published in The Lancet suggested that as little as five minutes of moderate activity per day could reduce the risk of death by 6-10%. However, Sridhar cautions that this interpretation oversimplifies the research. The study, which analyzed data from seven large studies in the US, Norway, and Sweden (roughly 40,000 participants) along with UK Biobank data (95,000 participants), used modeling to estimate the potential impact of a five-minute increase in activity. It did not involve a controlled trial where sedentary individuals were assigned to do five minutes of exercise daily.
“While I love the idea of ‘only five minutes’, it’s simply not true from the data we have,” Sridhar wrote in The Guardian. She acknowledges that the study reinforces the principle that something is better than nothing, particularly for the most inactive, but warns against basing a workout routine on it.
Beyond Time: The Triangle of Movement
Sridhar emphasizes that focusing solely on time ignores the type of movement our bodies need. She advocates for a “triangle” of exercise types: cardio, strength, and flexibility. Cardio (walking, cycling, swimming) strengthens the heart and blood vessels; strength training (squats, press-ups, carrying heavy items) maintains muscle mass; and flexibility (stretching) reduces injury risk and chronic pain. Each type is equally important, especially as we age.
The World Health Organization (WHO) recommends 20-40 minutes of moderate activity daily (150-300 minutes per week), based on extensive evidence from systematic reviews and meta-analyses. This amount is deemed achievable for most people and has the most significant impact on health outcomes.
A Call for Realistic Standards
Sridhar challenges the fitness industry’s obsession with marginal gains and quick hacks, which often targets already active individuals. She argues that the bar for physical activity should remain accessible but not meaningless. “In the 24 hours of each day, how can we not find 20 minutes – what I’d consider the bare minimum – to move?” she asks.
While acknowledging that not everyone needs to compete in Hyrox or run a 5K, she insists that five minutes a day is insufficient to maintain health and fitness into old age. The goal, she says, is to keep the bar low enough to be inclusive but high enough to be effective.
