If the idea of starting an exercise routine feels overwhelming, you are not alone. Many people picture hour-long gym sessions, complicated programs, or an all-or-nothing commitment. But new research suggests something refreshingly simple: even a 5-minute brisk walk added to your day may help you live longer.

A large study using data from wearable activity trackers found that a small boost in moderate-intensity activity—like walking at a brisk pace for just a few extra minutes—could potentially prevent about 1 in 10 premature deaths in the population studied. That does not mean a five-minute walk is a magic cure, but it is a powerful reminder that small, consistent changes truly matter.

In this guide, we will unpack what this research actually means, how fast you need to walk, and how to fit these short walks into real life—especially if you are busy, tired, or managing health challenges.

People walking briskly outdoors in an urban environment
Even short bouts of brisk walking accumulated across the day can support better health and longevity.

Why Small Amounts of Walking Matter More Than You Think

Many adults spend much of the day sitting—at a desk, in a car, or on the sofa. Long periods of sitting are linked with higher risks of heart disease, type 2 diabetes, and early death, even in people who otherwise feel “healthy.”

Traditional advice often recommends 150 minutes per week of moderate-intensity activity (about 30 minutes, 5 days a week). While this target is valuable, it can feel out of reach if you are starting from near zero activity or living with pain, fatigue, or time pressures.

“What we are seeing more and more is that every bit of movement counts. You do not have to hit the perfect number of minutes for it to be meaningful,” explains a preventive cardiologist at a major academic center, reflecting the growing consensus in movement science.

The new tracker-based research reinforces that you do not need a complete lifestyle overhaul to gain benefits. A small daily dose of movement—like a brisk 5-minute walk—can shift health risks in the right direction, especially when repeated consistently over time.


What the New Walking and Longevity Study Actually Found

The recent study, reported by The Washington Post, analyzed data from activity trackers worn by thousands of adults. Instead of relying on people’s memory of how much they exercised, researchers looked directly at objective movement data over time.

They focused on moderate-intensity physical activity, which includes things like:

  • Brisk walking (where talking is possible but singing is hard)
  • Walking uphill or climbing stairs
  • Light cycling on level ground
  • Active housework that raises your heart rate a bit

The researchers then estimated what might happen if people in the study added just a bit more of this type of activity each day—such as an extra 5 minutes of brisk walking.

Their modeling suggested that this small increase could be associated with preventing roughly 10% of premature deaths in the population they studied. In other words, if everyone did just a little more moderate-intensity activity, a meaningful number of early deaths might potentially be delayed.

This aligns with other research, including large reviews published in journals like The Lancet and Circulation, which consistently find that:

  • Even below-guideline levels of activity are associated with lower mortality risk than being inactive.
  • Health benefits tend to increase as you move from very low to moderate levels of activity.
  • Benefits continue at higher levels of activity, but the biggest “gain” often happens when you go from almost no movement to some movement.

What Counts as a “Brisk” 5-Minute Walk?

For health and longevity, intensity matters as much as time. The study focused on moderate-intensity movement, not just slow strolling.

A walk is generally considered moderate intensity if:

  • You can talk in full sentences, but singing would be difficult.
  • Your breathing is faster, and your heart is beating a bit quicker.
  • You feel warm, maybe slightly sweaty if it is prolonged.
  • On a scale of 0–10 effort, it feels like about a 5 or 6.

For many adults, this looks like a pace of roughly 3–4 miles per hour (4.8–6.4 km/h), but the right pace is individual. A brisk walk for a person living with chronic illness may be slower than for a trained runner—and that is absolutely fine.

“The right intensity is the one that slightly challenges you, not your neighbor or someone you see online,” notes a physical therapist who works with older adults and people managing chronic conditions.

How a 5-Minute Walk Supports Longevity and Overall Health

While no single 5-minute walk will dramatically change your health, the cumulative effect of these small bouts over months and years can be meaningful. Regular, moderate-intensity walking is associated with:

  1. Better heart and blood vessel health
    Walking helps improve circulation, blood pressure, and cholesterol profiles, which can reduce the risk of heart disease and stroke over time.
  2. Improved blood sugar control
    Even short walks after meals can help your body use blood sugar more effectively, which is especially useful if you are at risk for or living with type 2 diabetes.
  3. Support for a healthier weight
    A 5-minute walk will not melt fat by itself, but adding multiple short walking bouts to your day can contribute to daily energy expenditure and help prevent gradual weight gain.
  4. Better mood and stress relief
    Walking can lower stress hormones and increase feel-good brain chemicals like endorphins and serotonin, which may help manage anxiety and low mood.
  5. Stronger muscles and joints
    Regular walking helps maintain leg strength, balance, and mobility as we age, which in turn supports independence and reduces fall risk.

The longevity benefit seen in the study likely reflects a combination of these effects working together over many years. Again, we cannot promise a specific outcome for any individual, but the overall pattern of evidence is encouraging.

Older adult walking with a younger person along a park path
Consistent, moderate-intensity walking supports heart, brain, and joint health across the lifespan.

Turning 5 Minutes into a Powerful Daily Habit

The hardest part is often not the walking itself—it is remembering and making space for it. The good news is that 5 minutes is short enough to tuck into almost any day.

Here are practical ways to make a daily 5-minute walk feel doable:

  • Anchor it to something you already do. Walk around the block after your morning coffee, after lunch, or after you finish work.
  • Use a timer or reminder. Set a daily alarm on your phone labeled “5-minute brisk walk for future me.”
  • Walk while you wait. If you are early to an appointment or waiting on a child’s practice, walk in the parking lot or around the building.
  • Turn calls into walks. For phone calls or short virtual meetings that do not require a screen, walk in place or around your home.
  • Pair it with something enjoyable. Save a favorite podcast, playlist, or audiobook for your walk time.

Real-Life Story: From Exhausted Evenings to a 5-Minute Reset

Consider “Maria,” a 52-year-old office manager balancing a demanding job and caregiving for her elderly mother. By the time she got home each night, she felt exhausted and guilty about not exercising.

Instead of aiming for a perfect 30-minute workout, her clinician suggested a single goal: a 5-minute brisk walk after dinner, three days a week. That felt manageable, so she agreed.

  • Week 1–2: She walked once or twice a week, sometimes forgetting.
  • Week 3–4: The walk became a small “reset” in her evening. She noticed she slept a bit better on walk days.
  • Month 2: She often stretched the walk to 8–10 minutes because once she was outside, she enjoyed the fresh air.
  • Month 3: Her step count had increased by about 2,000 steps per day on average, and she reported lower stress at her follow-up visit.

Maria did not transform her life overnight, and she still has busy, stressful days. But that tiny 5-minute commitment became a foundation for more movement—and most importantly, it was a habit she could sustain.

Woman walking briskly in a quiet residential neighborhood during sunset
Short evening walks can become a calming ritual that supports both mental and physical health.

Overcoming Common Obstacles to Daily Walking

If you are thinking, “This all sounds good, but…,” you are in good company. Let us address some frequent barriers.

“I do not have time.”

Five minutes can feel impossible when your schedule is packed. Instead of looking for an open 5-minute block, try stacking your walk onto something non-negotiable:

  • Walk 2 minutes before and 3 minutes after you brush your teeth at night.
  • Arrive 5–7 minutes early to work and walk in the parking lot.
  • Do a 5-minute walking break between meetings instead of scrolling your phone.

“I have joint pain or mobility issues.”

Pain and limited mobility are real barriers. In these cases, consider:

  • Trying shorter intervals, like 1–2 minutes at a time.
  • Walking on softer, flatter surfaces such as an indoor mall or track.
  • Using supportive shoes and, if needed, a cane or walker for stability.
  • Exploring alternatives like a stationary bike or water walking if weight-bearing is too painful.

“The weather is terrible where I live.”

Extreme heat, cold, or rain can make outdoor walks unappealing or unsafe. Indoor options still count:

  • Walk in place while watching TV or during commercials.
  • Do laps in your hallway or around your home.
  • Walk inside a shopping mall or large store (without needing to buy anything).

Is 5 Minutes Enough, or Should You Aim Higher?

From a strict guideline perspective, 5 minutes a day is below the usual recommendation of 150+ minutes of moderate-intensity activity per week. But if you are mostly inactive right now, 5 minutes is a meaningful and achievable starting point.

Over time, many people find they can gradually build up. For example:

  1. Weeks 1–2: 5 minutes a day, 3 days per week.
  2. Weeks 3–4: 5 minutes a day, 5 days per week.
  3. Weeks 5–8: Increase to 2 × 5-minute walks (10 minutes total) most days.
  4. Beyond 2 months: Gradually work toward 20–30 total minutes on most days, as tolerated.

You do not have to reach the “ideal” target to benefit. Think of 5 minutes as your on-ramp—a safe, realistic place to begin.

Infographic-style image showing progressive walking goals
Think of 5 minutes as a starting step you can gradually build on over weeks and months.

What Experts and Guidelines Say About Small Amounts of Activity

Major organizations, including the World Health Organization (WHO) and the U.S. Centers for Disease Control and Prevention (CDC), now emphasize that:

  • Any physical activity is better than none.
  • Health benefits begin with even small amounts of movement.
  • Sitting time should be reduced and broken up with light or moderate activity when possible.
The WHO guidelines state that “doing some physical activity is better than doing none, and more physical activity provides greater health benefits.”

The tracker-based research highlighted by The Washington Post adds weight to this message by quantifying how even small increases in activity may affect population-level mortality. While this does not guarantee specific results for each person, it reinforces the idea that starting small is both valid and valuable.


Before and After: What Might Change When You Add a Daily 5-Minute Walk

Everyone’s experience will differ, and not all changes are dramatic. Still, many people notice subtle but meaningful shifts after adding just a bit of daily walking.

Before After Several Weeks of a 5-Minute Daily Walk
Long stretches of sitting with few breaks Regular movement breaks that interrupt sitting time
Feeling sluggish in the afternoon or evening Slight boost in energy or mental clarity after walking
Exercise feels intimidating or “not for me” Growing confidence that movement can fit into your life
No consistent movement routine A small, sustainable habit that can be built on over time
Before and after concept of a person sitting at a desk versus walking outside
The visible change may be small, but the long-term ripple effects of a daily walk can be significant.

A Simple 7-Day “5-Minute Walk” Starter Plan

If you would like a concrete place to begin, here is a gentle, one-week plan you can adapt:

  1. Day 1: Choose your time of day (morning, midday, or evening) and walk briskly for 3–5 minutes.
  2. Day 2: Repeat the same time and route. Notice how your body feels before and after.
  3. Day 3: Add a small variation—walk a different street, change direction, or invite a friend or family member.
  4. Day 4: Keep it at 5 minutes, but focus on posture and comfortable breathing.
  5. Day 5: If you feel up to it, add 1–2 extra minutes. If not, stay with 5—consistency matters more than duration.
  6. Day 6: Reflect briefly: Has anything shifted in your mood, energy, or sleep?
  7. Day 7: Plan the coming week. Decide which days and times you will walk, and set reminders.

Bringing It All Together: Your 5-Minute Investment in Future You

The new research highlighted by The Washington Post sends an encouraging, evidence-based message: you do not have to be an athlete to support a longer, healthier life. Adding even a modest 5-minute brisk walk to your day is associated with lower risks of early death at the population level, and it is a change that many people can realistically make.

No one study can guarantee outcomes, and walking is only one piece of a larger health picture that includes sleep, nutrition, mental health, and medical care. But movement is a powerful, accessible tool—and it is never too late to start.

If you feel overwhelmed, consider this your gentle invitation: choose one 5-minute window in the next 24 hours and walk. Notice how you feel afterward. Then, if it feels right, do it again tomorrow.

Your next 5-minute walk will not change everything. But over time, it can change something important: the story you tell yourself about what is possible for your health.