How much do you really need to exercise - YOU Magazine Fashion Beauty Celebrity Health Life Relationships Horoscopes Food Interiors Travel Sign in Welcome!Log into your account Forgot your password? Password recovery Recover your password Search Sign in Welcome! Log into your account Forgot your password? Get help Password recovery Recover your password A password will be e-mailed to you. YOU Magazine Fashion Beauty Celebrity Health Life Relationships Horoscopes Food Interiors Travel Home Uncategorized How much do you really need to exercise By Jo Macfarlane - September 11, 2022 We’ve been warned that more than half of us aren’t exercising enough. But how active do we need to be to make a difference? It’s a lot less than you think, discovers Jo Macfarlane This summer we were told – officially – what we’ve suspected for a long time: nearly 50 per cent of British women do no vigorous exercise whatsoever and haven’t done any in the past year either. The government says we should be aiming for 150 minutes a week but, clearly, we’re not listening. The new research provoked another round of hand-wringing by disapproving public health officials – and we didn’t listen to that, either. But what does the science really tell us about how active we need to be – and how much is enough to reap the benefits? What we can all agree on is that complete inactivity is bad for long-term health. It won’t just mean we put on weight. It increases the risk of heart disease, type 2 diabetes, breast and colon cancers and cuts years from our lives, as well as affecting our mental health. However – and it’s a big however – the lifestyle changes needed to significantly reduce these risks might not be as radical as you fear. If 100 squats before breakfast or a 10km run in your lunch break is your bag, then that’s all good. But if you identify with the slothful majority then listen up, because this is for you… WOMEN CAN GET AWAY WITH EXERCISING LESS Research increasingly suggests that we don’t need to exercise ‘vigorously’ to make a difference to our health – little and often might be enough. One Australian study found there was ‘little convincing evidence that vigorous activity provides more health benefits… than moderate physical activity, particularly for females’. While men may need to go to extremes to keep fit, women can get away with less. For example, one review of the data found that women who do only a little physical exercise reduce their risk of heart disease significantly more than men doing the same amount. Dr Amal Hassan, a fellow of the faculty of sport and exercise medicine uK, explains: ‘Research often suggests women are insufficiently active compared to men, but what isn’t ever taken into account is how women respond differently to exercise. Women perhaps do more low-intensity activities across their lifetimes, but that doesn’t mean that what they do is ineffective or pointless from a health perspective.’ What does that mean in practice? Even small amounts of effort – a brisk walk or a leisurely swim ‒ are going to pay dividends for your overall health. ‘Anything is better than nothing,’ says Dr Hassan, who works with athletes at the Royal Ballet School and Harlequins professional rugby club. ‘you don’t have to go to the gym, you don’t have to go for a run – you do need to be less sedentary. ‘The research shows that it’s going from doing nothing to doing something that gives you the greatest positive change for your health, with the most gains achieved by moving at moderate intensity for at least 15 minutes at a time ‒ where you are breathless but can still talk, though not sing.’ This is in contrast to men, who gain a lot from higher intensity physical activities. SHORT BURSTS OF ACTIVITY REALLY DO COUNT The benefits to your mind and body begin within minutes of starting an activity – so it’s doing it that’s important. During that window, your body starts to metabolise sugar more efficiently, Dr Hassan explains, and with more sustained exercise, fats are metabolised and your heart pumps more blood around your body. You release a protein in the brain called BDNF, which boosts concentration and memory and makes you feel more alert and awake. Stress hormones such as cortisol and adrenaline due to stress or anxiety might be reduced, and the blood flow to your muscles around your joints improves. To build up your fitness, experts recommend starting with five minutes a day of any activity that raises your heart rate – it can be as simple as dancing around the living room to a music video. Then try adding another five minutes of a different activity – gardening or a walk around the block ‒ at another time of day. Building small bouts of movement during the day ‘stacks the habits’, says Dr Hassan. ‘Suddenly, you’re doing a lot more exercise, and the benefits to health are many.’ gradually build up the short bursts until they add up to six minutes, or ten minutes. And eventually, build up the intensity – so if you started with a slow stroll, make it more brisk. And if you’re enjoying yourself after ten minutes, keep going. ‘Don’t get out there thinking you have to exercise for an hour or it won’t count – it absolutely does,’ says Kate Dale, director of marketing for Sport England. ‘As one former chief medical officer said, “More is better, but any is better than none.”’ ANY MOVEMENT IS GOOD IF IT RAISES YOUR HEART RATE High-intensity interval training or spin classes might make you sweat, but they are not a sure-fire route to optimum health, mainly because they’re hard work, and if you’re returning to exercise after a break you’re less likely to stick at them. For women, the most important thing is getting your heart rate up. That doesn’t mean spending money on complicated gadgetry: as a guide, you’re doing enough if you’re breathless or a little bit sweaty. And forget about 10,000 steps a day being the goal. That target came from a Japanese marketing campaign for a pedometer and not any measurable health gain. ‘It’s such a cliché, but it’s the taking part that counts, not what you’re doing and how knackered or sweaty you’re feeling,’ says Dale, who’s heading up Sport England’s ‘This Girl Can’ campaign. ‘There’s a tendency to compare ourselves to what we used to be, whether that’s because we’re older or just less active. But ignore that voice; it’s about what you’re doing now. Don’t base your self-worth on what others are doing.’ ENJOY EXERCISE AND YOU LL STICK WITH IT If you’re doing exercise right you should be enjoying yourself, not putting yourself under pressure. And that has huge benefits for your mental health. ‘Move in ways that work for you,’ says Dale. ‘I do a dance class really badly, but it’s fun. I’d say, “Go wrong strong,” and don’t worry about what other people are thinking.’ Exercise isn’t about achieving the perfect body type. Many studies have shown that physical activity on its own isn’t going to achieve meaningful weight loss. But it will increase your strength, and it will reduce your risk of chronic diseases and help you live longer. ‘Think about the psychological benefits, too,’ says Dale. ‘You’ll feel better and more positive.’ 7 easy ways to get moving Want to raise your exercise game? These simple fitness tips will work more movement into your day SPEND LESS TIME SITTING DOWN There are huge advantages to your health by just being on your feet more. Walk around when you’re taking a phone call, stand up while working or waiting for a bus or train. DANCE AROUND THE KITCHEN Find some music you love and throw some shapes while you’re waiting for the kettle to boil. GET IN AND OUT OF A CHAIR This counts as squatting! And going up and down the stairs is equivalent to doing lunges. Gardening, vacuuming and tidying all add up too. Do these activities more often and you’ll have an enviable garden, a spotless home ‒ and be fitter into the bargain. WORK OUT WITH FRIENDS Longevity in women is also associated with friendships, so give your health a double boost by inviting friends to join you for a walk. PARK FURTHER AWAY from the supermarket doors. You’ll get a double whammy – a walk to the entrance and on the way back you’ll be carrying bags for some strength exercises. WEIGHTS? IT’S IN THE CAN You don’t need expensive gym equipment to boost your muscle strength. A couple of cans of beans or bottles of water will double as arm weights ‒ just lift them up and down. TUNE IN TO AN AUDIO BOOK See exercise as a treat – catch up on your favourite book, podcast or music while going for a brisk walk or out jogging. You’ll be so engrossed, your workout may even last longer. For more health and fitness advice, visit thisgirlcan.co.uk, couchtofitness.com or weareundefeatable.co.uk RELATED ARTICLESMORE FROM AUTHOR Small brand spotlight Great Objects Hotel review The Athenaeum Hotel London Hotel review Mollie s Motel & Diner Bristol DON' T MISS Fiona Bruce Sometimes I struggle not to cry November 14, 2021 17 beautiful 2021 diaries to help you to look forward to December 4, 2020 Why women leave men for women What’ s fuelling the rise of April 28, 2019 Hollywood veteran Laura Linney on plastic surgery friendship and her stellar July 3, 2017 You can shop the khaki jumpsuit from Holly Willoughby’ s new M& S July 17, 2019 The secrets and lies behind this happy family photo April 11, 2021 It’ s cocktail hour Olly Smith’ s cocktail recipes and Eleanor Maidment s canapé November 14, 2021 BBC One has revealed its Christmas TV schedule and there’ s lots December 2, 2020 YOU Beauty Box August Reviews August 1, 2017 Rome has been named the cheapest major city to visit in August 7, 2019 Popular CategoriesFood2704Life2496Fashion2240Beauty1738Celebrity1261Interiors684 Sign up for YOUMail Thanks for subscribing Please check your email to confirm (If you don't see the email, check the spam box) Fashion Beauty Celebrity Life Food Privacy & Cookies T&C Copyright 2022 - YOU Magazine. 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