Just 20 Extra Minutes of Physical Activity Can Help Prevent Hospitalizations for Various Conditions
Small additions to your movement routine can lead to major health improvements over time.
Just 20 Extra Minutes a Day: The Simple Way to Lower Your Hospitalization Risk
Most people recognize that physical activity is vital for overall health. Recent research has now demonstrated that an additional 20 minutes of moderate to vigorous exercise per day can dramatically lower the risk of being hospitalized for a number of serious medical conditions. The benefits go far beyond traditional associations with fitness and touch on many areas of health that are often overlooked.
Key Takeaways From New Physical Activity Research
- A UK Biobank study involving over 81,000 participants showed that adding just 20 more minutes of moderate to vigorous movement daily significantly reduced future hospitalizations for nine health conditions.
- The benefits apply broadly, with reductions ranging from 3.8% to 23%, depending on the specific condition.
- Common moderate exercises such as walking meet the criteria for beneficial activity, making it easy for most people to participate.
What Did the Study Involve?
The research was published in JAMA Network Open and analyzed health outcomes from 81,717 adults aged 42 to 78 in the UK Biobank. Participants wore accelerometers to objectively measure their activity for a week, and their health status was tracked for seven years. Importantly, anyone with a pre-existing condition was excluded from the analysis for that specific diagnosis—ensuring robust and meaningful results.
Types of Activities Analyzed
- Sedentary time (e.g., driving, watching TV)
- Light physical activity (e.g., cooking, self-care)
- Moderate-to-vigorous activity (e.g., brisk walking, jogging)
- Sleep
Researchers replaced 20 minutes of sedentary time with moderate-to-vigorous physical activity in their analysis and observed substantial health benefits.
Hospitalization Risks Decreased For Nine Health Conditions
Higher levels of physical activity offered significant protective effects against hospitalization for the following conditions:
- Gallbladder disease
- Urinary tract infections
- Diabetes (Type 1 & Type 2)
- Venous thromboembolism
- Pneumonia
- Ischemic stroke
- Iron deficiency anemia
- Diverticular disease
- Colon polyps
| Condition | Hospitalization Reduction (%) |
|---|---|
| Diabetes | 23 |
| Colon Polyps | 3.8 |
| Other Conditions | Varied; above average for gallbladder disease, urinary tract infections, pneumonia, etc. |
Why Moderate Activity Makes a Difference
Moderate-to-vigorous exercise was the primary focus, including activities such as walking, jogging, or other aerobic movements. These forms of exercise do not require special equipment or significant time commitments, making them accessible for most populations. By simply incorporating brisk walking, individuals can achieve notable health advantages.
Expert Advice: How to Increase Daily Physical Activity
Dr. Johannes recommends that beginners start with 10-15 minutes of walking two to three days per week. From there, individuals should gradually increase the time, frequency, and intensity as their fitness improves. Tracking steps using wearables like fitness watches or smartphone apps can be motivating and help people establish healthy habits. Dr. Johannes specifically advises:
- Start slow: Begin with short walks, then gradually push toward longer and more frequent sessions.
- Track progress: Use pedometers or phone apps to measure steps and monitor improvement.
- Step goals: Aim for at least 5,000 steps per day as a baseline. Ideally, people should exceed 7,500 steps for optimal health, but every bit counts.
- Choose accessible activities: Walking counts towards moderate activity; take the stairs instead of the elevator when possible.
Incremental Changes Make Big Impacts
One of the most encouraging findings from recent studies is that you don’t need a rigorous or complex program to see major health benefits. Even modest increases in activity—like adding 20 minutes of walking—lead to lower risk of hospitalization for several conditions that aren’t normally associated with physical fitness, such as urinary tract infections, gallbladder disease, and pneumonia.
How Much Activity Is Enough? Understanding the Guidelines
- The American Heart Association and leading medical organizations advise at least 150–300 minutes per week of moderate-intensity aerobic activity, or 75 minutes weekly of vigorous activity.
- Meeting the minimum recommendations is tied to 20-21% reduced risk of death from any cause.
- Exceeding these recommendations further improves outcomes: 300–600 minutes/week of moderate activity yields an additional 26–31% reduction in mortality risk.
What Counts As Moderate Exercise?
- Brisk walking
- Weightlifting
- Calisthenics
- Light jogging
Vigorous activity includes jogging, running, swimming, biking, or sustained aerobic exercises.
Physical Activity and Disease Prevention: Why It Matters
According to Dr. Meagan Wasfy, a cardiologist at Mass General Brigham, exercise significantly helps with:
- Blood pressure control
- Lowering cholesterol
- Weight management
- Reducing risk for Type 2 diabetes
Getting just the minimum recommended amount of exercise can decrease mortality by up to 30-40%. Increasing time spent moving beyond guidelines is generally safe and does not increase cardiovascular risks (contrary to previous concerns about extreme endurance training).
Physical and Mental Benefits of Moving More
- Enhanced strength and balance
- Improved energy and mood
- Better cognition and brain health
- Boosted self-image
New studies even show brief bouts of activity, such as five minutes of brisk walking, can meaningfully benefit brain health.
The Link Between Sedentary Behavior and Health Risks
Time spent sedentary—such as sitting at a desk, watching TV, or driving—correlates with increased risk for a diverse spectrum of health problems. Replacing even a small portion of sedentary time with movement greatly improves outcomes and reduces the chance of hospitalizations for the nine conditions studied.
Incremental Change: Practical Steps To Get Moving
- Take short walks during lunch breaks
- Opt for stairs instead of elevators
- Use a standing desk or take regular standing breaks
- Engage in light household chores
- Walk pets more often or longer distances
These simple choices add up over days and weeks, yielding substantial health dividends.
Frequently Asked Questions (FAQs)
Q: Can older adults benefit from just 20 more minutes of activity?
A: Yes; the study tracked adults as old as 78 and found robust benefits for all age groups when increasing daily movement by 20 minutes.
Q: What counts as moderate-to-vigorous exercise?
A: Activities like brisk walking, light jogging, energetic household chores, and recreational sports are included. The key is raising your heart rate moderately for a sustained period.
Q: Is it better to exercise in long blocks or short bursts?
A: Both approaches are beneficial. The cumulative total of activity matters most; even splitting movement into shorter sessions throughout the day can offer substantial health protections.
Q: Does walking really lower hospitalization risk as much as higher-intensity training?
A: Yes. The study found walking is part of moderate activity and showed equivalent risk reduction for several medical conditions. Consistency—rather than intensity alone—is critical.
Q: How soon will health benefits begin after increasing activity?
A: Many people experience improved energy, mood, and sleep within weeks. Significant reductions in risk for chronic diseases and hospitalization develop over months to years with sustained effort.
Key Tips For Making Exercise A Lifelong Habit
- Set realistic goals and monitor progress
- Start with manageable increments—five to ten minutes—and gradually increase
- Find activities you enjoy to help maintain motivation
- Involve friends or family to establish accountability
- Aim for consistency rather than perfection
Bottom Line: Your Daily Activity Truly Matters
This research adds powerful evidence that doing just a little bit more physical activity—like taking an extra walk or picking up the pace during errands—can cut your chances of hospitalization for a wide variety of conditions, including diabetes, pneumonia, and strokes. These benefits are accessible to virtually everyone, regardless of age or starting fitness level.
Start slow, track your steps, and remember: even small changes can produce big improvements in your health and future wellbeing.
References
- https://www.prevention.com/fitness/a43044916/extra-20-minutes-daily-physical-activity-prevent-hospitalizations-study/
- https://www.heart.org/en/news/2022/07/25/getting-more-exercise-than-guidelines-suggest-may-further-lower-death-risk
- https://www.prevention.com/fitness/a65079130/brisk-walk-brain-health-study/
- https://www.prevention.com/fitness/a62135013/denise-austin-staying-active-embracing-aging/
- https://www.cdc.gov/physical-activity-basics/benefits/index.html
- https://pmc.ncbi.nlm.nih.gov/articles/PMC9219321/
- https://www.who.int/initiatives/behealthy/physical-activity
- https://www.prevention.com/fitness/a63238499/strength-training-adds-years-to-your-life-study/
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