NHS Exercise advice

[Ryeman]

I’ve always been fairly fit and into sport. In the last couple of years I’ve started a pretty intense exercise class and a few months ago upped it from once to twice a week. I also play a sport 1-2 times a week. I feel like this is probably more than ‘most’ people do. But some weeks I’m only just reaching the recommended NHS amount of exercise: https://www.nhs.uk/live-well/exercise/physical-activity-guidelines-for-adults-aged-19-to-64/
I don’t really know what my AIBU is here but it seems like the recommended amount is fairly unachievable for a lot of people - in fact I’m pretty sure a large proportion of adults do approximately zero intense exercise. It’s so important for our health as we age, particularly bone health for women, balance and strength. As well as mental health benefits. Should there be more help and encouragement for people to be physically fitter vs just being in the ideal weight range?

@Fluufer I probably quoted the wrong target. It's 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity a week. Moderate can definitely include housework, gardening, taking the stairs instead of the lift, a brisk walk etc.

I agree with the previous poster that a sedentary lifestyle is baked into modern life and infrastructure. It's very easy to avoid physical exertion in daily life, to the point that normal movement can feel like a huge effort.

I do around 2 hours of intense sport 5 x a week and then 1 hour gym 3 times a week.

I know this is a lot and not normal but I also work full time and have kids also, I say this to show it is doable and just about finding a system that works for you.

We are natural beings and not meant to be sedentary, so we need to move to enable us to contract all the sedentary time.

I would say everyone needs at least an hour of solid movement 7 times a week and some strength 3 times a week- weather the movement is swimming / walking / cleaning etc but humans need it.

It's only 150 mins. Two and a half hours.
That's a class, two 5k runs and a short weights session.

I'm a full time working single mum. I do a martial arts class with ds on a Sunday evening (60 mins), an early morning run (35 mins), Park Run (35mins) and weights usually on a Saturday while supervising homework.

I just build it in to whatever else is going on.It's only hard when the weather gets really nasty. Then I do more karate training and more weights at home.

I haven’t checked the NHS link yet but I know my current activity level is bad 🤦‍♀️ until a few weeks ago we were going to the gym 3 days per week. Almost nothing for about six weeks and last night I broke a toe in the kitchen 🤦‍♀️🤦‍♀️

I probably do walking but don’t get to the intensity. A stroll isn’t what they mean: it’s better than nothing and some is disability related but part just laziness.

A good time of year for me to think about it. I’m more likely to walk to the shop during the summer. Need to find my reflective strips for my coat and not use the bus instead.

I agree it is achievable but I think a lot of people think it isn’t and so don’t even start trying.

You’re right, a lot of people do do more - especially in my bubble of people who exercise or the mumsnet bubble - but I’m sure an awful lot more do a lot less.

To all the people saying its easily achievable, surely that depends on your work and other commitments?

I work 5/6 days a week, get up at 5:30am, leave for work at 6, get home between 7 and 8, make dinner, eat, clean up, go to bed, repeat, ironically, for the NHS...

I suspect theres a lot of people in similar situations.

Surely you don't work 7 days a week though?

I care for my disabled children, one of whom is not in school (not our chosen situation).

My youngest regularly gets up for the day at 1am, my oldest at 4am. They usually are both asleep at 10pm. My husband attempts to work full time. It is very, very difficult to supervise both children without both my husband and I being here. We certainly couldn't just take them on a brisk walk (we'd get lots of exercise but it's borderline unsafe - running away, dropping to the floor, eating random plants).

I could try home videos but would have to stop constantly because someone has smeared a poo, someone is pulling my hair, someone has broken into the kitchen and poured flour everywhere etc etc.

There are a lot more families like this than people think.

"There are 168 hours a week
Average primary teacher works 60
8 hours sleep a night 96
1 hour a day with their children 7"

@Changeiscomingthisyear I agree it's tough for a lot of people to find the time but your maths is a bit out. 8 hours sleep over 7 nights would be 56 hours. So with 60 hours of work that would be 116 hours, leaving 52 hours for everything else - exercise, commuting, parenting, showering, eating.

There is some help, the NHS have a walking app called active 10 that helps you get your ten minutes of brisk walking a day, it tracks your pace to let you know if you are going fast enough and saves your data so you can keep track of your progress. You can change your target to encourage you get more than ten mins a day.

This is a great idea, thanks for sharing.

Whereas I completely agree with you that there will be lots of people who don't achieve the suggested amount, I do disagree that it isn't really achievable by most people.
22mins of brisk walking a day is something most people could fit in (physical difficulties aside).
If you really can't get out, you can try:

• Running up the stairs a few times (even better if you carry some weights - like a couple of tins of beans or 4 pint cartons of milk, or even a toddler....
• Any one of the masses of free work outs on-line and on You Tube particularly
• Download your favourite upbeat music and dance around the kitchen for 15mins
• Vacuuming, washing the car, mowing the lawn all help

Exercise / movement doesn't have to be buying kit and joining a gym.

I agree.

I think the NHS guideline amount is reasonable and achievable for most people if you tot up the moderate exercise as well (e.g. walking to the shops).

You think the idea that humans need to move their bodies, lift their heart rate occasionally and use a range of muscles in order to stay healthy is outdated? 🙄

I can imagine arguing over whether 30mins or 45mins or 1hr per day is the required amount, but the fact that movement is good for our bodies (and our minds) is not contested by any sensible science.

I strength training twice a week and run 3/4 times a week. I feel like I'm an outlier amongst my friends and family.

It's a few minutes a day. It's manageable if you prioritise it. Walking a few mins a day with a pram, during lunch break, school pick up etc. If you have an active job that would likely cover it

I find it quite depressing that so many people think 25 minutes of moderate exercise a day is "too much".

Lack of exercise and general fitness puts you at risk of so many different health conditions, from cancer to heart disease, diabetes and stroke - it's so important and yet so many people seem to think it's optional.

It also means you're far more likely to enjoy an active retirement if nothing else. Spending your seventies stuck on the sofa because you can't manage a flight of stairs without struggling is no fun for anyone.

Most people don't have active jobs

They rush into the car or train for a long commute because they work at one end of town and their partner in another town, they sit at the desk including all through lunch as there is too much work, leave a bit late , or leave on time to get the kids to activities , get home, get the tea made and the kids to bed ,clear up and collapse

@midgetastic I'm 35 weeks pregnant and work full time with a 4 year which includes school drop off and I also have a sedentary office job. I manage a few mins walking a day at least! It's no excuse for the average person.

@cuckooooooo

I manage myself most of the time - but I can quite see how people just run out of time - it very much depends on the job and commute - if you are out of the house 12 + hrs with work you haven't got the strength to stay awake once the basics are done

Agree it's more about energy than time often

No, i look after 6 kids including one with autism on the other dsy to give my wife a rest.

I really sympathise with people who have long commutes, busy jobs and lots of small kids to look after. But tbh if you are looking after kids then you are probably getting enough activity to protect your health, assuming that you play with them in the garden or take them to the park, or swimming, or cycling etc.

I knew a group of football mums who used to see how many times they could walk around the football pitch during their sons' training. It was a small window of time they carved out for a brisk walk and a natter.

"do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity a week"

Hardly that time consuming. I wonder if those saying that they do not have time spend more or less than 150 minutes per week watching television.