How little exercise to stay healthy?

[HugoDarracott]

So I've lost 40 pounds triggered by DHs diabetes diagnosis. Now light enough to consider exercise. I work full time in a stressful job along with 3 kids so I'm busy. I know I need to exercise as my sleep is terrible and has been for years. I used to run and would always sleep well after a run. But time is short and my motivation pretty low. Getting out in the evening is tricky so I've bought a treadmill. How long or little time do I need to be on it to get any health benefits?

how old are your kids?

The answer is surprisingly little.
Have a listen to this podcasts.apple.com/gb/podcast/zoe-science-nutrition/id1611216298?i=1000635790077

But you do need to build it into your life. And I believe the key to that is to enjoy it. Honestly I can't see anyone enjoying a treadmill. But see how it goes.

Fir me that's walking about 4 miles a day with my dog.. a chore and a treat in my view. But my children are grown so I no longer have a hectic life. I also play tennis once a week - the pleasure there is the game and the social aspect.

I've tried gyms and honestly hate them so that's never stuck. Others will love a bit of gym and that's great. I do however make sure I do 30 squats a day. You don't need any time or kit to do those. So you could do that. Or planking in front of the TV.

So find something you love. And make it a kind of me-time thing

NHS advice is 150 minutes a week. Can you build more exercise in to your day such as cycling to work or going for a walk in your lunchbreak or before or after work?

Has your husband increased his exercise routine now and if so, can you do something as a family or tag team it so each of you gets time for exercise?

The sleep will improve with running or walking in the daylight especially in the morning. I aim for 150mins I have joint issues it literally hurts but I have to do it

Anything is better than nothing! Even if you aren’t managing to reach the recommended amounts, whatever additional amount you can build into your week will be better than not doing any exercise at all so don’t be put off doing smaller amounts if you don’t have the time/motivation for more. I always find the motivation to exercise kicks in more when I’m in a pattern of doing it regularly anyway so you might find yourself more motivated if you can be consistent for a few weeks.

I didn't even know it was 150! I don't do that!

What is your lunch break like? My bare minimum is a 30-40 minute walk lunch time Monday-Friday (at a quick pace which earns me 30 mins exercise according to my watch!), I usually do more than that going to the gym or a class, but that is my bare minimum, and it is so tied in my routine I don't even think about it really, and it breaks up the day on my computer.

I do about 400 steps a day, it's awful really

@Doggymummar that's surprising given your username!

do you have a dog?

I had norovirus recently. I am a single parent so i had to take the dog out. Clocked up 8000 on that day (usually 15-20k as also walk to work and run)

i find having a dog forces me to walk

I'd aim for 30 minutes a day most days.

• Power-walking/walking fast enough to get somewhat out of breath
• weight training with dumbbells (try Caroline Girvan on YouTube)
• HIIT (try Growingannanas)
• planks (Bowflex 3-minute plank)
• abs (Rebecca Louise Best Abs)
• glutes (Lucy Wyndham Read Thighs & Glutes)

Do the above for a month and I guarantee you'll feel better and fitter.

Thanks all, my kids are all old enough to be left home alone but most evenings it's a case of getting them where they need to be. My lunch is really only 15-20 min as I teach and I need some of the time to clear one lesson and get the next ready. I need those minutes with colleagues just to chat to an adult. Commute is too long to cycle or walk and I'm often lugging stuff to or from school. In the summer walking is great as we're right next to a lovely park but I never see it in daylight in the week. I find the dark really saps any motivation.

If 150min is enough and routine key I'll try 20 mins a day. I like the idea of the squats too, I could do that easily first thing. Thanks again.

F

How long in time should you day?

I walk the dog briskly every day and hate to miss it. It really blows the cobwebs and keeps weight off. I do at least 30 mins a day and at least an hour Saturdays and Sundays. Was a miserable wet and grey one today but have coat with good hood and suitable boots and dog has to go out. I hurt my back last week and missed a few days and could feel my waistline expanding!! I also squat when cooking and DH and I try to remember a 1 minute plank when watching TV.