Just a Few Extra Minutes of Exercise and Sleep Could Help You Live Longer, Study Finds

Studies have shown that small but regular changes in your everyday routines – such as incorporating a few extra minutes of exercise and getting enough sleep – can have a profound effect on longevity and health.

It’s the daily habits, not the dramatic ones, that matter so much, researchers say.

It’s the little things 
The researchers found that people don’t have to run marathons or exercise on strict schedules to gain health benefits. 

“Adding a little more movement each day, and paying attention to your sleep schedule, can help reduce the risk of chronic diseases and reduce the risk of early death.”

The answer, experts say, is consistency. More powerful than bursts of intensive effort is little by little, day by day, over years.

Exercise is great
Regular movement strengthens the heart, improves circulation, helps keep a healthy weight, and keeps the metabolism in check.

“Health guidelines still say we should get 150 minutes of moderate exercise a week – think brisk walking, cycling, swimming or dancing. 

But small bursts count too, researchers say. For the sedentary worker, a 10-minute walk after lunch, taking the stairs, or stretching between work calls can all help.

Says one expert: “It's about moving more and sitting less.”

Sleep is just as nice
The study also lists sleep as being just as important as exercise when it comes to longevity.

Adults should aim for 7 to 9 hours of sleep each night. Lack of sleep has been linked to increased risk of heart disease, diabetes, obesity, and mental health issues.

Doctors recommend enhancing sleep quality.

- Consistent sleep/wake schedule

- Reduce screen use before going to bed
 - Providing a cool, dark, quiet sleep environment

The research suggests that giving up sleep for extra hours at work or the gym could actually be doing more harm than good.

Good habits are not built overnight
Research workers say longevity is not built in a day. It’s a base for good habits: 

Balanced diet + regular activity + good sleep + stress management + no smoking 

Experts say it’s best to aim for slow, steady change, not perfection. Miss the gym? Late out? The idea is to get back on track tomorrow and not to throw in the towel.

The bottom line: A few extra minutes of walking and an earlier night’s sleep might be some of the easiest investments you’ll ever make in your future health.