Why Five Minutes of Movement a Day Actually Matters

For anyone who has ever felt like exercise only "counts" if it happens at a gym, in workout clothes, for an hour at a time, Priti Parekh, M.D., a board-certified physician in internal and obesity medicine and founder of Pretty Healthy With Dr. Priti, has a different message: The best exercise is the one you actually do.

"Think habit over hustle," she says. For someone who has been sedentary, even small amounts of activity meaningfully lower disease risk and support weight loss compared to none at all. A study published in The Lancet found that just five to six minutes of moderately intense activity per day in previously sedentary individuals lowered mortality by nearly 30%.

The Sweet Spot (and Beyond)

The World Health Organization recommends 150 to 300 minutes of moderate activity per week, or 75 to 150 minutes of vigorous activity, plus two days of strength training. But Parekh notes that more can mean even more benefit. Research from the American Heart Association found that doubling WHO's recommendation, to 300 to 600 minutes weekly, lowered mortality by an additional 21% to 31%. Adding variety, such as alternating walking, biking and swimming, contributed an additional 19% risk reduction regardless of total volume.

She also points to the power of "non-exercise activity thermogenesis," or NEAT, which are the small movements built into daily life, like taking the stairs, parking farther away or doing household chores. Her mantra: move more, sit less. "Sitting is the new smoking," she says.

Busting Common Myths

Parekh tackles several persistent misconceptions. First, gyms are not required. Diet alone is not enough; structured exercise added to a dietary program further improves outcomes. And strength training matters just as much as cardio, particularly for preserving muscle mass during weight loss. This is especially important for postmenopausal women, who often struggle to regain lost muscle. Since muscle burns calories even at rest, losing it lowers metabolic rate. She also debunks spot reduction; doing crunches will not specifically burn belly fat, since fat loss is a systemic process.

Getting Started Safely

Before beginning any new routine, Parekh recommends medical clearance for anyone with uncontrolled high blood pressure, heart disease or significant musculoskeletal issues. From there, proper footwear, hydration, warm-ups and cool-downs matter. Her pain rule is simple: Anything above a 3 out of 10 means stop and consult a professional.

For beginners, she suggests starting with just 10 minutes a day, even split into smaller chunks, using low-impact activities like walking or a stationary bike. A "talk test" (being able to hold a conversation while exercising) helps people pace themselves appropriately. Most importantly, she encourages celebrating non-scale victories: better sleep, more energy, improved lab numbers. Consistency, not intensity, is what sustains progress.