The positive effects of physical activity on physical and mental health as well as quality of life have been well documented. Insufficient activity is a major public health problem. A study done by Public Health showed that the UK had the worst ‘inactivity rates’ compared to the USA, Australia, Finland, France, Germany and Netherlands. Surprised?
Public health England (2014) Everybody Active, Every Day (2014) based of WHO Observatory date
What are the benefits of exercise?
Exercise has significant health benefits and some you may not even realise. These include reducing risk of cancer, diabetes, cardiovascular disease, lower back pain, depression, anxiety and COPD (Chronic Obstructive Pulmonary Disease — an umbrella term used to describe progressive lung diseases including emphysema, chronic bronchitis, and non-reversible asthma. This disease is characterized by increasing breathlessness)
The table below shows how much physical activity can help reduce the risk of long-term conditions and mortality. For example, doing physical activity can reduce your risk of getting breast cancer by 20%!
Disease |
Risk reduction |
Death |
20 – 35% |
CHD and Stroke |
20 – 35% |
Type 2 Diabetes |
35 – 40% |
Colon Cancer |
30 – 50% |
Breast Cancer |
20% |
Hip Fracture |
36 – 68% |
Depression |
20 – 30% |
Hypertension |
33% |
Alzheimer’s Disease |
20 – 30% |
Functional limitation, elderly |
30% |
Prevention of falls |
30% |
Osteoarthritis disability |
22 – 80% |
Start Active, Stay Active (2011) based on US Department of Health and Human Services Physical Activity Guidelines Advisory Committee Report (2008)
On top of these long-term conditions, physical activity can help with:
So how much exercise should we be doing?
The UK Chief Medical Officers recommend:
1. 150 minutes of moderate intensity activity per week OR
75 minutes of vigorous intensity activity per week OR
A combination of both
2. Muscle-strengthening activity at least 2 day per week
3. Limit time spent sitting for extended periods (recommend getting up for 2 mins every 20 mins)
4. For older adults (65+) — Balance and co-ordination activities at least 2 days per week
This doesn’t mean that you have to go to the gym every day and lift heavy weights, the most important factor is to pick something that you enjoy doing, make it achievable and build it into part of your daily routine. For example, getting off one tube stop earlier and walking. Take the stairs instead of the lift or escalator. Run or cycle into work as part of your normal daily commute. Head out for a walk in your lunch break. Try a new hobby with some friends.
Remember.… More is better. Some is better than none.