Just 15 Minutes Exercise A Day Can Make A Huge Difference


Exercising for only 15 minutes a day can increase your life expectancy by three years compared with doing little or no exercise, according to a major study of more than 400,000 people in Taiwan.

Researchers estimate that persuading inactive people to take up light, daily exercise could have a similar effect on a population’s mortality rates as a smoking cessation program.

The benefits of physical activity are well-documented, and in this latest study, published on August 16 in The Lancet, scientists wanted to examine whether smaller amounts of exercise could also confer health benefits.

Research Followed More Than 400,000 People In Taiwan

The researchers collected data on how much exercise was undertaken over the course of eight years by more than 400,000 people in Taiwan. By categorizing the participants into bands of overall activity ranging from “inactive” to “very high,” they could directly compare health outcomes based on exercise levels.

Those who exercised for an average of 92 minutes per week had a 14% overall reduced risk of mortality and a 10% reduced risk of cancer compared with people in the “inactive” group. Every additional 15 minutes of exercise above and beyond the minimum amount further reduced mortality risks by 4% and risks of death from cancers by 1%.

“These benefits were applicable to all age groups and both sexes, and to those with cardiovascular disease risks,” wrote the researchers in the British medical journal, The Lancet. “Individuals who were inactive had a 17% increased risk of mortality compared with individuals in the low-volume group.”

Just Fifteen Minutes A Day Can Make A Difference
The researchers concluded that 15 minutes a day or 90 minutes a week of moderate-intensity exercise might be of benefit, even for individuals at risk of cardiovascular disease.

Dr Chi-Pang Wen of the National Health Research Institutes in Taiwan and Dr Jackson Pui Man Wai of the National Taiwan Sport University, who led the study, said that if inactive individuals in Taiwan were to engage in low-volume daily exercise, “one in six all-cause deaths could be postponed — mortality reductions of similar magnitude have been estimated for a successful tobacco control programme in the general population.”

It seems that physical activity for leisure is becoming rarer and rarer for many adults. Indeed, leisure-time activity for adults apparently drops off rapidly from early middle-age and is just not on the agenda for a large percentage of the population.

This is indeed sad news.

Regular Physical Activity Is Crucial For Your Health

The Centers for Disease Control in the U.S. suggest that regular physical activity is one of the most important things you can do for your health. And as I recommend in my book, Get Out! 150 Easy Ways for Kids and Grown-Ups to Get into Nature and Build a Greener Future, getting out in nature every day, even if it’s only for 15 minutes, is vital for our physical, emotional and spiritual wellbeing.

What are you waiting for? Step outside!

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Photo Credit: Urban Hippie Love

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TERRY R.3 years ago


Carole R.
Carole R.4 years ago

Great article. Thank you.

Tamrell Hayes
Tamrell Hayes4 years ago

Life style for life change.

Jo Asprec
Jo Asprec4 years ago

Just 15 minutes? Hey, let's go for a walk around the block! Take the dog too! That's great news!

Edo R.
Edo R.4 years ago

Great story! It's amazing how little it takes, and all the difference it makes!

Chris P.
Chris P.4 years ago

Yes, I'm a daily walker. Blood pressure is normal.

Arthur Goh
Arthur Goh4 years ago

Teresa W...your doctor forbidden you from "any form of exercise!?" Is he serious!? What about 15 mins of walking on every other day?

Dottii L; Marilyn S.B.D ....good for you girls! Keep that bubbly spirit going!

Loo Samantha
Loo sam4 years ago

thanks for sharing.

Brianna K.
Past Member 4 years ago

Great article, thank you. I am fortunate enough to live by the lake and enjoy my daily walks and hikes. I teach yoga and have a very active puppy so being sedentary is not a worry.

Teresa Wlosowicz
Teresa W.4 years ago

My doctor has forbidden me any exercise.