When it comes to living longer and healthier, we often hear about the benefits of good sleep, regular exercise and a nutritious diet. But what happens when we combine all three?
What is the minimum amount of 'work' to achieve an appreciable improvement in mortality?
A recent study published in BMC Medicine explores how small, realistic improvements in these behaviours can significantly reduce the risk of early death.
As ever, please talk to your doctor or medical practitioner most familiar with your medical history before implementing any changes in diet, exercise or lifestyle, especially if you are under treatment. Links to all studies at the bottom of the page.
The Power of Small Adjustments
Researchers analysed data from over 59,000 participants in the UK Biobank study, tracking their sleep, physical activity, and diet quality over more than eight years. They found that even modest improvements in these areas could yield significant benefits. The authors state:
"Relative to the 5th percentile of sleep (5.5 h/day), physical activity (7.3 min/day), and nutrition (36.9 DQS), a theoretical minimum combined increase of 15 min/day of sleep, 1.6 min/day MVPA, and 5 DQS points (corresponding to e.g., extra 1/2 serving of vegetables per day or 1 less serving of processed meat per week) was associated with 10% lower all-cause mortality risk"
So what can we do?
Improve Sleep
Increase sleep duration by at least 15 minutes per night – Even small increases in sleep have a measurable impact on mortality risk.
Maintain a moderate sleep duration – Aim for 7-9 hours per night, as both too little and too much sleep are linked to higher mortality.
Optimise sleep quality – Avoid screens before bed, reduce caffeine intake in the afternoon and maintain a consistent sleep schedule.
Set a bedtime routine – Aim to go to bed and wake up at the same time each day. Even a 15-minute earlier bedtime can make a difference. Bedtime consistency is effective.
Increase Moderate-to-Vigorous Physical Activity (MVPA)
Add 1.6 minutes per day of MVPA – This small (tiny!) increase, compared to none, can contribute to health when combined with better sleep and diet. But let's not aim for the minimum, right! Work towards...
Accumulating more activity throughout the day – Take the stairs, walk briskly for short periods, or incorporate bodyweight exercises like squats.
Aim for the optimal level – If possible, strive for 150-300 minutes of moderate or 75-150 minutes of vigorous exercise per week.
Moving more during the day – Even the benefits of a brisk 5-minute walk after meals adds up over time. Find enjoyable ways to stay active, such as dancing, gardening, or stretching. Stuck - sedentary - at a desk or in the office, regular bodyweight squats are effective.
Enhance Diet Quality
Increase fruit intake by 1.5 servings per day – This could be an apple, a banana, or a handful of berries.
Increase vegetable intake by 1/3 cup of cooked vegetables per day – Small, manageable changes add up over time.
Eat one serving of fatty fish per week – Salmon, mackerel, sardines, or herring provide beneficial omega-3s.
Reduce refined grains by 1 serving per week – Swap white rice or white bread and opt for whole grains instead of refined ones.
Reduce processed meat by 1 serving per week – Cut down on sausages, bacon or ham.
Eliminate sugar-sweetened beverages – Replace sodas or sugary coffee drinks with water, tea or unsweetened alternatives.
Make small diet swaps – Start by adding an extra portion of vegetables to your meals, switching sugary drinks for water,
Longevity Tweaks.... Finding the Optimal Balance
The study also identified the best combination of factors for longevity:
Moderate sleep duration, 7.2 to 8 hours per night.
High levels of moderate to vigorous physical activity, at least 42 minutes per day.
A healthy diet with high intake of fruits, vegetables, whole grains and lean proteins - while reducing processed foods. Read more on how different foods affect longevity.
Participants with this combination had a 64% lower mortality risk compared to those with the worst lifestyle habits.
Final Thoughts
This study highlights an encouraging takeaway: you don’t need to overhaul your lifestyle overnight to see real health benefits. Even minor, sustainable changes in sleep, exercise and diet can significantly lower your risk of early death. Your future self will thank you.
For most people, improving health is about finding motivation and prioritising self-care with an ultimate goal of taking action. If you want to take effective and targeted steps that fit into your unique lifestyle, The Whole Health Practice is here to help.
Whether your interest is healthspan and longevity, to beat chronic illness or to enhance your mental health and well-being, our consultations and programs deliver results that are tailored to your needs.
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Stay Healthy,
Alastair
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Studies and Resources
The study in review... Stamatakis, E., Koemel, N.A., Biswas, R.K. et al. Minimum and optimal combined variations in sleep, physical activity, and nutrition in relation to all-cause mortality risk. BMC Med 23, 111 (2025). https://doi.org/10.1186/s12916-024-03833-x
Liao, T.H., Rindfleisch, J.A., Howard, K.P. et al. Advancing a new model of collaborative practice: a decade of Whole Health interprofessional education across Veterans Health Administration. BMC Med Educ 24, 987 (2024). https://doi.org/10.1186/s12909-024-05945-7
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