A major international study has found that only a small share of people manage to meet recommended levels of both sleep and daily physical activity, raising new questions about long-standing health guidelines and how people can realistically follow them.
The research, published in the journal Communications Medicine, analysed data from wearable sleep and activity trackers from more than 70,000 people across multiple regions over a period of three and a half years. The findings show that only about 13 per cent consistently achieved the commonly promoted targets of seven to nine hours of sleep each night and at least 8,000 steps per day.
Lead author Josh Fitton, a sleep researcher at Flinders University in Australia, said the results highlight the gap between public health recommendations and everyday routines. “Only a tiny fraction of people can achieve both recommended sleep and activity levels every day, so we really need to think about how these guidelines work together and what we can do to support people to meet them in ways that fit real life,” he said.
The study revealed that people often manage to either get sufficient rest or maintain an active routine, but struggle to sustain both. Nearly 17 per cent of participants averaged fewer than seven hours of sleep and fewer than 5,000 steps daily, placing them in what researchers described as a “sedentary” group. This combination has been linked in past studies to a higher likelihood of chronic illness, weight gain and mental health issues.
Researchers noted that the data has limitations, as tracking devices tend to be more commonly used in higher-income countries, potentially skewing the global representation. Even so, the analysis uncovered a consistent pattern across participants: those who slept between six and seven hours a night recorded the highest number of steps the next day.
Senior author Danny Eckert, also from Flinders University, said the findings suggest that sleep may play a stronger role than many realise in shaping daily energy and activity levels. “Prioritising sleep could be the most effective way to boost your energy, motivation, and capacity for movement,” he said.
He added that small adjustments can help people build healthier routines. This includes reducing screen exposure before bed, maintaining regular sleep schedules and creating calming nighttime environments to support better rest.
The study’s authors say the results point to a need for clearer and more practical guidance, especially for people who struggle to balance work, family responsibilities and personal health goals. They say that for many, improving sleep habits may be the most realistic first step toward leading more active and healthier lives.
